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  6. Raisin vs. Chia seeds

Raisin vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between raisins and chia seeds

  • Chia seeds are richer than raisins in fiber, phosphorus, manganese, selenium, iron, magnesium, copper, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 123% higher.
  • Chia seeds have a lower glycemic index than raisins.

Food types used in this article are Raisins, seedless and Seeds, chia seeds, dried.

Infographic

Raisin 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.
Raisin
Raisin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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 +84%
Contains less SodiumSodium -31.3%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +1162%
Contains more IronIron +310.6%
Contains more CopperCopper +190.6%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +751.5%
Contains more ManganeseManganese +810.7%
Contains more SeleniumSelenium +9100%

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.
Raisin
Raisin
5
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 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
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 +43.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B1Vitamin B1 +484.9%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin B3Vitamin B3 +1052.7%
Contains more FolateFolate +880%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raisin Chia seeds DV% diff.
Polyunsaturated fat 0.037g 23.665g 158%
Fiber 3.7g 34.4g 123%
Phosphorus 101mg 860mg 108%
Manganese 0.299mg 2.723mg 105%
Selenium 0.6µg 55.2µg 99%
Iron 1.88mg 7.72mg 73%
Magnesium 32mg 335mg 72%
Copper 0.318mg 0.924mg 67%
Calcium 50mg 631mg 58%
Vitamin B3 0.766mg 8.83mg 50%
Fats 0.46g 30.74g 47%
Vitamin B1 0.106mg 0.62mg 43%
Zinc 0.22mg 4.58mg 40%
Fructose 29.68g 37%
Protein 3.07g 16.54g 27%
Saturated fat 0.058g 3.33g 15%
Vitamin B6 0.174mg 13%
Carbs 79.18g 42.12g 12%
Folate 5µg 49µg 11%
Potassium 749mg 407mg 10%
Calories 299kcal 486kcal 9%
Monounsaturated fat 0.051g 2.309g 6%
Vitamin B2 0.125mg 0.17mg 3%
Vitamin K 3.5µg 3%
Vitamin E 0.12mg 0.5mg 3%
Vitamin B5 0.095mg 2%
Choline 11.1mg 2%
Vitamin C 2.3mg 1.6mg 1%
Starch 2.7g 1%
Net carbs 75.48g 7.72g N/A
Sugar 59.19g N/A
Sodium 11mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.05mg 0.436mg 0%
Threonine 0.077mg 0.709mg 0%
Isoleucine 0.057mg 0.801mg 0%
Leucine 0.096mg 1.371mg 0%
Lysine 0.084mg 0.97mg 0%
Methionine 0.021mg 0.588mg 0%
Phenylalanine 0.065mg 1.016mg 0%
Valine 0.083mg 0.95mg 0%
Histidine 0.072mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
2
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +88%
Contains more WaterWater +166%
Contains more ProteinProtein +438.8%
Contains more FatsFats +6582.6%
Contains more OtherOther +158.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 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 -98.3%
Contains more Mono. FatMonounsaturated fat +4427.5%
Contains more Poly. FatPolyunsaturated fat +63859.5%

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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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.