Strawberries vs. Chia Seeds
Nutrition comparison of Strawberries and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and chia seeds:
- Chia seed has more thiamin, riboflavin and niacin, however, strawberry contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Strawberry has 221 times less saturated fat than chia seed.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, 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 strawberry has 93% less calories than chia seed - strawberry has 32 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, strawberries is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Strawberries has a macronutrient ratio of 7:85:8 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Chia Seeds | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 85% | 33% |
| Fat | 8% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and strawberry has 82% less carbohydrates than chia seed - strawberry has 7.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 16 times more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than strawberry - strawberry has 4.9g 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 23 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Strawberry has 221 times less saturated fat than chia seed - strawberry has 0.02g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and strawberries are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and strawberry does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 35 times more Vitamin C than chia seed - strawberry has 58.8mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Strawberries and chia seeds contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Strawberries and chia seeds contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Strawberries and chia seeds contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, strawberry contains more pantothenic acid and Vitamin B6. Both strawberries and chia seeds contain significant amounts of folate.
| Strawberries | Chia Seeds | |
|---|---|---|
| Thiamin | 0.024 MG | 0.62 MG |
| Riboflavin | 0.022 MG | 0.17 MG |
| Niacin | 0.386 MG | 8.83 MG |
| Pantothenic acid | 0.125 MG | ~ |
| Vitamin B6 | 0.047 MG | ~ |
| Folate | 24 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 38 times more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 17 times more iron than strawberry - strawberry has 0.41mg 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 166% more potassium than strawberry - strawberry has 153mg 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 strawberry per 100 grams.
| Strawberries | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 17.83 G |
| Total | 0.065 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than strawberry per 100 grams.
| Strawberries | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.09 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Strawberries g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 strawberries or chia seeds contain more calories in 100 grams?Chia seed is high in calories and strawberry has 90% less calories than chia seed - strawberry has 32 calories in 100g and chia seed has 486 calories.
Does strawberries or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and strawberry has 80% fewer carbohydrates than chia seed - strawberry has 7.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does strawberries or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 38 times more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does strawberries or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 17 times more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does strawberries or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 170% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and chia seed has 407mg of potassium.