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  6. Chia seeds vs. Grape

Chia seeds vs. Grape — In-Depth Nutrition Comparison

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What are the differences between chia seeds and grapes?

  • Chia seeds are richer than grapes in fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 134% more.
  • Chia seeds have 552 times more selenium than grapes. While chia seeds have 55.2µg of selenium, grapes have only 0.1µg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Grapes, american type (slip skin), raw types in this article.

Infographic

Chia seeds vs Grape 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +6600%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +2562.1%
Contains more CopperCopper +2210%
Contains more ZincZinc +11350%
Contains more PhosphorusPhosphorus +8500%
Contains more ManganeseManganese +279.2%
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%
Grape
Grape
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +573.9%
Contains more Vitamin B2Vitamin B2 +198.2%
Contains more Vitamin B3Vitamin B3 +2843.3%
Contains more FolateFolate +1125%
Contains more Vitamin CVitamin C +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Grape DV% diff.
Polyunsaturated fat 23.665g 0.102g 157%
Fiber 34.4g 0.9g 134%
Phosphorus 860mg 10mg 121%
Selenium 55.2µg 0.1µg 100%
Copper 0.924mg 0.04mg 98%
Iron 7.72mg 0.29mg 93%
Manganese 2.723mg 0.718mg 87%
Magnesium 335mg 5mg 79%
Calcium 631mg 14mg 62%
Vitamin B3 8.83mg 0.3mg 53%
Fats 30.74g 0.35g 47%
Vitamin B1 0.62mg 0.092mg 44%
Zinc 4.58mg 0.04mg 41%
Protein 16.54g 0.63g 32%
Calories 486kcal 67kcal 21%
Saturated fat 3.33g 0.114g 15%
Vitamin K 14.6µg 12%
Folate 49µg 4µg 11%
Vitamin B2 0.17mg 0.057mg 9%
Vitamin B6 0.11mg 8%
Carbs 42.12g 17.15g 8%
Monounsaturated fat 2.309g 0.014g 6%
Potassium 407mg 191mg 6%
Vitamin C 1.6mg 4mg 3%
Vitamin E 0.5mg 0.19mg 2%
Choline 5.6mg 1%
Sodium 16mg 2mg 1%
Vitamin A 5µg 1%
Net carbs 7.72g 16.25g N/A
Sugar 16.25g N/A
Vitamin B5 0.024mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.003mg 0%
Threonine 0.709mg 0.017mg 0%
Isoleucine 0.801mg 0.005mg 0%
Leucine 1.371mg 0.013mg 0%
Lysine 0.97mg 0.014mg 0%
Methionine 0.588mg 0.021mg 0%
Phenylalanine 1.016mg 0.013mg 0%
Valine 0.95mg 0.017mg 0%
Histidine 0.531mg 0.023mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +2525.4%
Contains more FatsFats +8682.9%
Contains more CarbsCarbs +145.6%
Contains more OtherOther +742.1%
Contains more WaterWater +1301.7%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +16392.9%
Contains more Poly. FatPolyunsaturated fat +23101%
Contains less Sat. FatSaturated fat -96.6%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.