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  6. Chia seeds vs. Raisin

Chia seeds vs. Raisin — In-Depth Nutrition Comparison

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The main differences between chia seeds and raisins

  • 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 contain 92 times more selenium than raisins. Chia seeds contain 55.2µg of selenium, while raisins contain 0.6µg.
  • Chia seeds have a lower glycemic index than raisins.

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

Infographic

Chia seeds vs Raisin 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%
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%
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%
Contains more PotassiumPotassium +84%
Contains less SodiumSodium -31.3%

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%
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%
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%
Contains more Vitamin CVitamin C +43.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Raisin DV% diff.
Polyunsaturated fat 23.665g 0.037g 158%
Fiber 34.4g 3.7g 123%
Phosphorus 860mg 101mg 108%
Manganese 2.723mg 0.299mg 105%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 1.88mg 73%
Magnesium 335mg 32mg 72%
Copper 0.924mg 0.318mg 67%
Calcium 631mg 50mg 58%
Vitamin B3 8.83mg 0.766mg 50%
Fats 30.74g 0.46g 47%
Vitamin B1 0.62mg 0.106mg 43%
Zinc 4.58mg 0.22mg 40%
Fructose 29.68g 37%
Protein 16.54g 3.07g 27%
Saturated fat 3.33g 0.058g 15%
Vitamin B6 0.174mg 13%
Carbs 42.12g 79.18g 12%
Folate 49µg 5µg 11%
Potassium 407mg 749mg 10%
Calories 486kcal 299kcal 9%
Monounsaturated fat 2.309g 0.051g 6%
Vitamin B2 0.17mg 0.125mg 3%
Vitamin K 3.5µg 3%
Vitamin E 0.5mg 0.12mg 3%
Vitamin B5 0.095mg 2%
Choline 11.1mg 2%
Vitamin C 1.6mg 2.3mg 1%
Starch 2.7g 1%
Net carbs 7.72g 75.48g N/A
Sugar 59.19g N/A
Sodium 16mg 11mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.05mg 0%
Threonine 0.709mg 0.077mg 0%
Isoleucine 0.801mg 0.057mg 0%
Leucine 1.371mg 0.096mg 0%
Lysine 0.97mg 0.084mg 0%
Methionine 0.588mg 0.021mg 0%
Phenylalanine 1.016mg 0.065mg 0%
Valine 0.95mg 0.083mg 0%
Histidine 0.531mg 0.072mg 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
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
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
Contains more ProteinProtein +438.8%
Contains more FatsFats +6582.6%
Contains more OtherOther +158.1%
Contains more CarbsCarbs +88%
Contains more WaterWater +166%

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
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
Contains more Mono. FatMonounsaturated fat +4427.5%
Contains more Poly. FatPolyunsaturated fat +63859.5%
Contains less Sat. FatSaturated fat -98.3%

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