Cranberry vs. Chia Seeds
Nutrition comparison of Cranberry and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cranberry
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cranberry and chia seeds:
- Both chia seeds and cranberry are high in dietary fiber.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, cranberry contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron, potassium and protein.
- Cranberry has 415.2 times less saturated fat than chia seed.
- Cranberry is a great source of Vitamin C.
USDA sources for nutritional information: Cranberry (Cranberries, 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 cranberry has 91% less calories than chia seed - chia seed has 486 calories per 100 grams and cranberry has 46 calories.
For macronutrient ratios, cranberry is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Cranberry has a macronutrient ratio of 4:95:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cranberry | Chia Seeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 95% | 33% |
| Fat | 2% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cranberry has 72% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and cranberry has 12g of carbohydrates.
dietary fiber
Both chia seeds and cranberry are high in dietary fiber. Chia seed has 856% more dietary fiber than cranberry - chia seed has 34.4g of dietary fiber per 100 grams and cranberry has 3.6g of dietary fiber.
sugar
Chia seed has less sugar than cranberry - cranberry has 4.3g 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 34 times more protein than cranberry - chia seed has 16.5g of protein per 100 grams and cranberry has 0.46g of protein.
Fat
saturated fat
Cranberry has 415.2 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and cranberry has 0.01g of saturated fat.
trans fat
Both chia seeds and cranberry are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cranberry does not contain significant amounts.
Vitamins
Vitamin C
Cranberry is a great source of Vitamin C and it has 775% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and cranberry has 14mg of Vitamin C.
Vitamin A
Cranberry and chia seeds contain similar amounts of Vitamin A - cranberry has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and cranberry contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and cranberry has 1.3mg of Vitamin E.
Vitamin K
Cranberry and chia seeds contain similar amounts of Vitamin K - cranberry has 5ug 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, cranberry contains more pantothenic acid and Vitamin B6.
| Cranberry | Chia Seeds | |
|---|---|---|
| Thiamin | 0.012 MG | 0.62 MG |
| Riboflavin | 0.02 MG | 0.17 MG |
| Niacin | 0.101 MG | 8.83 MG |
| Pantothenic acid | 0.295 MG | ~ |
| Vitamin B6 | 0.057 MG | ~ |
| Folate | 1 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 77 times more calcium than cranberry - chia seed has 631mg of calcium per 100 grams and cranberry has 8mg of calcium.
iron
Chia seed is an excellent source of iron and it has 32 times more iron than cranberry - chia seed has 7.7mg of iron per 100 grams and cranberry has 0.23mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 409% more potassium than cranberry - chia seed has 407mg of potassium per 100 grams and cranberry has 80mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cranberry per 100 grams.
| Cranberry | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 17.83 G |
| Total | 0.022 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cranberry per 100 grams.
| Cranberry | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.033 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.033 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: Cranberry (Cranberries, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Cranberry 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 chia seeds or cranberry contain more calories in 100 grams?Chia seed is high in calories and cranberry has 90% less calories than chia seed - chia seed has 486 calories in 100g and cranberry has 46 calories.
Does chia seeds or cranberry have more carbohydrates?
By weight, chia seed is high in carbohydrates and cranberry has 70% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and cranberry has 12g of carbohydrates.
Does chia seeds or cranberry contain more calcium?
Chia seed is a rich source of calcium and it has 77 times more calcium than cranberry - chia seed has 631mg of calcium in 100 grams and cranberry has 8mg of calcium.
Does chia seeds or cranberry contain more iron?
Chia seed is an abundant source of iron and it has 32 times more iron than cranberry - chia seed has 7.7mg of iron in 100 grams and cranberry has 0.23mg of iron.
Does chia seeds or cranberry contain more potassium?
Chia seed is a rich source of potassium and it has 410% more potassium than cranberry - chia seed has 407mg of potassium in 100 grams and cranberry has 80mg of potassium.