Raspberries vs. Chia Seeds
Nutrition comparison of Raspberries and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and chia seeds:
- Both raspberries and chia seeds are high in dietary fiber.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, raspberry contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron, potassium and protein.
- Raspberry has 174.2 times less saturated fat than chia seed.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and raspberry has 89% less calories than chia seed - raspberry has 52 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Chia Seeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 82% | 33% |
| Fat | 10% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and raspberry has 72% less carbohydrates than chia seed - raspberry has 11.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both raspberries and chia seeds are high in dietary fiber. Chia seed has 429% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 12 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Raspberry has 174.2 times less saturated fat than chia seed - raspberry has 0.02g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and raspberries are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and raspberry does not contain significant amounts.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 15 times more Vitamin C than chia seed - raspberry has 26.2mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Raspberries and chia seeds contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Raspberries and chia seeds contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than chia seed - raspberry has 7.8ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, raspberry contains more pantothenic acid and Vitamin B6.
| Raspberries | Chia Seeds | |
|---|---|---|
| Thiamin | 0.032 MG | 0.62 MG |
| Riboflavin | 0.038 MG | 0.17 MG |
| Niacin | 0.598 MG | 8.83 MG |
| Pantothenic acid | 0.329 MG | ~ |
| Vitamin B6 | 0.055 MG | ~ |
| Folate | 21 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 24 times more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 10 times more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 170% more potassium than raspberry - raspberry has 151mg 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 raspberry per 100 grams.
| Raspberries | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 17.83 G |
| Total | 0.126 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than raspberry per 100 grams.
| Raspberries | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.249 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Raspberries 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raspberries or chia seeds contain more calories in 100 grams?Chia seed is high in calories and raspberry has 90% less calories than chia seed - raspberry has 52 calories in 100g and chia seed has 486 calories.
Does raspberries or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and raspberry has 70% fewer carbohydrates than chia seed - raspberry has 11.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does raspberries or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 24 times more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does raspberries or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 10 times more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does raspberries or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 170% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and chia seed has 407mg of potassium.