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Chia seeds vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between chia seeds and cranberries

  • Chia seeds are richer than cranberries in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 123% higher.
  • Chia seeds contain 552 times more selenium than cranberries. Chia seeds contain 55.2µg of selenium, while cranberries contain 0.1µg.
  • Chia seeds have a lower glycemic index than cranberries.

Food types used in this article are Seeds, chia seeds, dried and Cranberries, raw.

Infographic

Chia seeds vs Cranberries 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +5483.3%
Contains more CalciumCalcium +7787.5%
Contains more PotassiumPotassium +408.8%
Contains more IronIron +3256.5%
Contains more CopperCopper +1550%
Contains more ZincZinc +4988.9%
Contains more PhosphorusPhosphorus +7718.2%
Contains more ManganeseManganese +919.9%
Contains more SeleniumSelenium +55100%
Contains less SodiumSodium -87.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +5066.7%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +8642.6%
Contains more FolateFolate +4800%
Contains more Vitamin CVitamin C +775%
Contains more Vitamin EVitamin E +164%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +3495.7%
Contains more FatsFats +23546.2%
Contains more CarbsCarbs +251.9%
Contains more OtherOther +3900%
Contains more WaterWater +1405.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +12727.8%
Contains more Poly. FatPolyunsaturated fat +42927.3%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Cranberries DV% diff.
Polyunsaturated fat 23.665g 0.055g 157%
Fiber 34.4g 3.6g 123%
Phosphorus 860mg 11mg 121%
Manganese 2.723mg 0.267mg 107%
Selenium 55.2µg 0.1µg 100%
Copper 0.924mg 0.056mg 96%
Iron 7.72mg 0.23mg 94%
Magnesium 335mg 6mg 78%
Calcium 631mg 8mg 62%
Vitamin B3 8.83mg 0.101mg 55%
Vitamin B1 0.62mg 0.012mg 51%
Fats 30.74g 0.13g 47%
Zinc 4.58mg 0.09mg 41%
Protein 16.54g 0.46g 32%
Calories 486kcal 46kcal 22%
Saturated fat 3.33g 0.008g 15%
Vitamin C 1.6mg 14mg 14%
Vitamin B2 0.17mg 0.02mg 12%
Folate 49µg 1µg 12%
Potassium 407mg 80mg 10%
Carbs 42.12g 11.97g 10%
Monounsaturated fat 2.309g 0.018g 6%
Vitamin B5 0.295mg 6%
Vitamin E 0.5mg 1.32mg 5%
Vitamin B6 0.057mg 4%
Vitamin K 5µg 4%
Fructose 0.67g 1%
Sodium 16mg 2mg 1%
Choline 5.5mg 1%
Net carbs 7.72g 8.37g N/A
Sugar 4.27g N/A
Vitamin A 3µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.003mg 0%
Threonine 0.709mg 0.028mg 0%
Isoleucine 0.801mg 0.033mg 0%
Leucine 1.371mg 0.053mg 0%
Lysine 0.97mg 0.039mg 0%
Methionine 0.588mg 0.003mg 0%
Phenylalanine 1.016mg 0.036mg 0%
Valine 0.95mg 0.045mg 0%
Histidine 0.531mg 0.018mg 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
Chia seeds Cranberries
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
32%
Chia seeds
10%
Cranberries
Minerals Daily Need Coverage Score
221%
Chia seeds
8%
Cranberries

Comparison summary

Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 3.322g)
Which food is richer in vitamins?
Cranberries
Cranberries is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 30)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.