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Blackberry vs. Chia seeds — In-Depth Nutrition Comparison

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How are blackberries and chia seeds different?

  • Chia seeds are higher than blackberries in phosphorus, fiber, selenium, manganese, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for phosphorus, 120% more than blackberries.

Blackberries, raw and Seeds, chia seeds, dried types were used in this article.

Infographic

Blackberry vs Chia seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +1575%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +151.2%
Contains more IronIron +1145.2%
Contains more CopperCopper +460%
Contains more ZincZinc +764.2%
Contains more PhosphorusPhosphorus +3809.1%
Contains more ManganeseManganese +321.5%
Contains more SeleniumSelenium +13700%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1212.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +134%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B3Vitamin B3 +1266.9%
Contains more FolateFolate +96%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1419.8%
Contains more ProteinProtein +1089.9%
Contains more FatsFats +6173.5%
Contains more CarbsCarbs +338.3%
Contains more OtherOther +1233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +4812.8%
Contains more Poly. FatPolyunsaturated fat +8351.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Chia seeds
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blackberry Chia seeds DV% diff.
Polyunsaturated fat 0.28g 23.665g 156%
Phosphorus 22mg 860mg 120%
Fiber 5.3g 34.4g 116%
Selenium 0.4µg 55.2µg 100%
Manganese 0.646mg 2.723mg 90%
Iron 0.62mg 7.72mg 89%
Copper 0.165mg 0.924mg 84%
Magnesium 20mg 335mg 75%
Calcium 29mg 631mg 60%
Vitamin B3 0.646mg 8.83mg 51%
Vitamin B1 0.02mg 0.62mg 50%
Fats 0.49g 30.74g 47%
Zinc 0.53mg 4.58mg 37%
Protein 1.39g 16.54g 30%
Calories 43kcal 486kcal 22%
Vitamin C 21mg 1.6mg 22%
Vitamin K 19.8µg 17%
Saturated fat 0.014g 3.33g 15%
Carbs 9.61g 42.12g 11%
Vitamin B2 0.026mg 0.17mg 11%
Potassium 162mg 407mg 7%
Vitamin B5 0.276mg 6%
Folate 25µg 49µg 6%
Monounsaturated fat 0.047g 2.309g 6%
Vitamin E 1.17mg 0.5mg 4%
Fructose 2.4g 3%
Choline 8.5mg 2%
Vitamin B6 0.03mg 2%
Sodium 1mg 16mg 1%
Vitamin A 11µg 1%
Net carbs 4.31g 7.72g N/A
Sugar 4.88g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Blackberry
32%
Chia seeds
Minerals Daily Need Coverage Score
23%
Blackberry
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.88g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 10)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Blackberry
Blackberry is lower in Saturated fat (difference - 3.316g)
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.