Passion Fruit vs. Chia Seeds

Nutrition comparison of Passion Fruit and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of passion fruit versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in passion fruit and chia seeds:

  • Both passion fruit and chia seeds are high in dietary fiber and potassium.
  • Chia seed has more thiamin, niacin and folate, however, passion fruit contains more Vitamin B6.
  • Chia seed is an excellent source of calcium, iron and protein.
  • Passion fruit has 55.4 times less saturated fat than chia seed.
  • Passion fruit is an excellent source of Vitamin C.
Detailed nutritional comparison of passion fruit and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Passion Fruit src
Image of Chia Seeds src

Calories and Carbs

calories

Chia seed is high in calories and passion fruit has 80% less calories than chia seed - passion fruit has 97 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, passion fruit is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Passion fruit has a macronutrient ratio of 8:86:6 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Passion Fruit Chia Seeds
Protein 8% 13%
Carbohydrates 86% 33%
Fat 6% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and passion fruit has 44% less carbohydrates than chia seed - passion fruit has 23.4g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Both passion fruit and chia seeds are high in dietary fiber. Chia seed has 231% more dietary fiber than passion fruit - passion fruit has 10.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than passion fruit - passion fruit has 11.2g 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 652% more protein than passion fruit - passion fruit has 2.2g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Passion fruit has 55.4 times less saturated fat than chia seed - passion fruit has 0.06g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and passion fruit are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and passion fruit does not contain significant amounts.

Vitamins

Vitamin C

Passion fruit is an excellent source of Vitamin C and it has 17 times more Vitamin C than chia seed - passion fruit has 30mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Passion fruit has more Vitamin A than chia seed - passion fruit has 64ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Passion fruit and chia seeds contain similar amounts of Vitamin E - passion fruit has 0.02mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Passion fruit and chia seeds contain similar amounts of Vitamin K - passion fruit has 0.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin, niacin and folate, however, passion fruit contains more Vitamin B6. Both passion fruit and chia seeds contain significant amounts of riboflavin.

Passion Fruit Chia Seeds
Thiamin ~ 0.62 MG
Riboflavin 0.13 MG 0.17 MG
Niacin 1.5 MG 8.83 MG
Vitamin B6 0.1 MG ~
Folate 14 UG 49 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 51 times more calcium than passion fruit - passion fruit has 12mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 383% more iron than passion fruit - passion fruit has 1.6mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both passion fruit and chia seeds are high in potassium. Chia seed has 17% more potassium than passion fruit - passion fruit has 348mg 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 passion fruit per 100 grams.

Passion Fruit Chia Seeds
alpha linoleic acid 0.001 G 17.83 G
Total 0.001 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than passion fruit per 100 grams.

Passion Fruit Chia Seeds
linoleic acid 0.41 G 5.835 G
other omega 6 ~ 0.093 G
Total 0.41 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: Passion Fruit (Passion-fruit, (granadilla), purple, raw) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does passion fruit or chia seeds contain more calories in 100 grams?
Chia seed is high in calories and passion fruit has 80% less calories than chia seed - passion fruit has 97 calories in 100g and chia seed has 486 calories.

Does passion fruit or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and passion fruit has 40% fewer carbohydrates than chia seed - passion fruit has 23.4g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does passion fruit or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 51 times more calcium than passion fruit - passion fruit has 12mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does passion fruit or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 380% more iron than passion fruit - passion fruit has 1.6mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does passion fruit or chia seeds contain more potassium?
Both passion fruit and chia seeds are high in potassium. Chia seed has 20% more potassium than passion fruit - passion fruit has 348mg of potassium in 100 grams and chia seed has 407mg of potassium.