Raisins vs. Chia Seeds
Nutrition comparison of Raisins and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and chia seeds:
- Both raisins and chia seeds are high in calories, carbohydrates, dietary fiber, iron and potassium.
- Chia seed has more thiamin, niacin and folate, however, raisin contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium and protein.
- Raisin has 17.7 times less saturated fat than chia seed.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and chia seeds are high in calories. Chia seed has 64% more calories than raisin - raisin has 296 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Raisins has a macronutrient ratio of 3:95:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Chia Seeds | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 95% | 33% |
| Fat | 2% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both raisins and chia seeds are high in carbohydrates. Raisin has 86% more carbohydrates than chia seed - raisin has 78.5g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both raisins and chia seeds are high in dietary fiber. Chia seed has 406% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Chia seed is an excellent source of protein and it has 556% more protein than raisin - raisin has 2.5g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Raisin has 17.7 times less saturated fat than chia seed - raisin has 0.18g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and raisins are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and raisin does not contain significant amounts.
Vitamins
Vitamin C
Raisin has 238% more Vitamin C than chia seed - raisin has 5.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than raisin - chia seed has 16.2ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than raisin - chia seed has 0.5mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, raisin contains more pantothenic acid and Vitamin B6. Both raisins and chia seeds contain significant amounts of riboflavin.
| Raisins | Chia Seeds | |
|---|---|---|
| Thiamin | 0.112 MG | 0.62 MG |
| Riboflavin | 0.182 MG | 0.17 MG |
| Niacin | 1.114 MG | 8.83 MG |
| Pantothenic acid | 0.045 MG | ~ |
| Vitamin B6 | 0.188 MG | ~ |
| Folate | 3 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 21 times more calcium than raisin - raisin has 28mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both raisins and chia seeds are high in iron. Chia seed has 198% more iron than raisin - raisin has 2.6mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both raisins and chia seeds are high in potassium. Raisin has 103% more potassium than chia seed - raisin has 825mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Raisins | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 17.83 G |
| Total | 0.037 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than raisin per 100 grams.
| Raisins | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.122 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.122 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raisins (Raisins, seeded) and Chia Seeds (Seeds, chia seeds, dried) .
Raisins g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or chia seeds contain more calories in 100 grams?Both raisins and chia seeds are high in calories. Chia seed has 60% more calories than raisin - raisin has 296 calories in 100g and chia seed has 486 calories.
Does raisins or chia seeds have more carbohydrates?
By weight, both raisins and chia seeds are high in carbohydrates. raisin has 90% more carbohydrates than chia seed - raisin has 78.5g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does raisins or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 21 times more calcium than raisin - raisin has 28mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does raisins or chia seeds contain more iron?
Both raisins and chia seeds are high in iron. Chia seed has 200% more iron than raisin - raisin has 2.6mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does raisins or chia seeds contain more potassium?
Both raisins and chia seeds are high in potassium. Raisin has 100% more potassium than chia seed - raisin has 825mg of potassium in 100 grams and chia seed has 407mg of potassium.