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  6. Dried fruit vs. Chia seeds

Dried fruit vs. Chia seeds — In-Depth Nutrition Comparison

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How are dried fruit and chia seeds different?

  • Dried fruit is richer in vitamin A, while chia seeds are higher in phosphorus, fiber, manganese, selenium, magnesium, copper, iron, calcium, and vitamin B1.
  • Chia seeds cover your daily need for phosphorus, 113% more than dried fruit.
  • Dried fruit contains 67 times more vitamin A than chia seeds. Dried fruit contains 3604IU of vitamin A, while chia seeds contain 54IU.
  • Dried fruit has a higher glycemic index (31) than chia seeds (15).

Apricots, dried, sulfured, uncooked and Seeds, chia seeds, dried types were used in this article.

Infographic

Dried fruit vs Chia seeds infographic
Infographic link

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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 more PotassiumPotassium +185.5%
Contains less SodiumSodium -37.5%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +1047.3%
Contains more IronIron +190.2%
Contains more CopperCopper +169.4%
Contains more ZincZinc +1074.4%
Contains more PhosphorusPhosphorus +1111.3%
Contains more ManganeseManganese +1058.7%
Contains more SeleniumSelenium +2409.1%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +766%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B2Vitamin B2 +129.7%
Contains more Vitamin B3Vitamin B3 +241.1%
Contains more FolateFolate +390%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 CarbsCarbs +48.7%
Contains more WaterWater +432.6%
Contains more ProteinProtein +387.9%
Contains more FatsFats +5927.5%
Contains more OtherOther +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.5%
Contains more Mono. FatMonounsaturated fat +3020.3%
Contains more Poly. FatPolyunsaturated fat +31879.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Chia seeds DV% diff.
Polyunsaturated fat 0.074g 23.665g 157%
Phosphorus 71mg 860mg 113%
Fiber 7.3g 34.4g 108%
Manganese 0.235mg 2.723mg 108%
Selenium 2.2µg 55.2µg 96%
Magnesium 32mg 335mg 72%
Copper 0.343mg 0.924mg 65%
Iron 2.66mg 7.72mg 63%
Calcium 55mg 631mg 58%
Vitamin B1 0.015mg 0.62mg 50%
Fats 0.51g 30.74g 47%
Vitamin B3 2.589mg 8.83mg 39%
Zinc 0.39mg 4.58mg 38%
Vitamin E 4.33mg 0.5mg 26%
Protein 3.39g 16.54g 26%
Potassium 1162mg 407mg 22%
Vitamin A 180µg 20%
Fructose 12.47g 16%
Saturated fat 0.017g 3.33g 15%
Calories 241kcal 486kcal 12%
Vitamin B6 0.143mg 11%
Vitamin B5 0.516mg 10%
Folate 10µg 49µg 10%
Vitamin B2 0.074mg 0.17mg 7%
Carbs 62.64g 42.12g 7%
Monounsaturated fat 0.074g 2.309g 6%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin C 1mg 1.6mg 1%
Net carbs 55.34g 7.72g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.016mg 0.436mg 0%
Threonine 0.073mg 0.709mg 0%
Isoleucine 0.063mg 0.801mg 0%
Leucine 0.105mg 1.371mg 0%
Lysine 0.083mg 0.97mg 0%
Methionine 0.015mg 0.588mg 0%
Phenylalanine 0.062mg 1.016mg 0%
Valine 0.078mg 0.95mg 0%
Histidine 0.047mg 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
Dried fruit 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
24%
Dried fruit
32%
Chia seeds
Minerals Daily Need Coverage Score
44%
Dried fruit
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 3.313g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 16)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.