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Chia seeds vs. Raspberry — In-Depth Nutrition Comparison

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How are chia seeds and raspberries different?

  • Chia seeds are higher than raspberries in phosphorus, fiber, selenium, copper, manganese, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for phosphorus, 119% more than raspberries.
  • Chia seeds contain 276 times more selenium than raspberries. Chia seeds contain 55.2µg of selenium, while raspberries contain 0.2µg.
  • Raspberries have a higher glycemic index (26) than chia seeds (15).

Seeds, chia seeds, dried and Raspberries, raw types were used in this article.

Infographic

Chia seeds vs Raspberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +2424%
Contains more PotassiumPotassium +169.5%
Contains more IronIron +1018.8%
Contains more CopperCopper +926.7%
Contains more ZincZinc +990.5%
Contains more PhosphorusPhosphorus +2865.5%
Contains more ManganeseManganese +306.4%
Contains more SeleniumSelenium +27500%
Contains less SodiumSodium -93.8%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B1Vitamin B1 +1837.5%
Contains more Vitamin B2Vitamin B2 +347.4%
Contains more Vitamin B3Vitamin B3 +1376.6%
Contains more FolateFolate +133.3%
Contains more Vitamin CVitamin C +1537.5%
Contains more Vitamin EVitamin E +74%
~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% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +1278.3%
Contains more FatsFats +4629.2%
Contains more CarbsCarbs +252.8%
Contains more OtherOther +943.5%
Contains more WaterWater +1378.4%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +3507.8%
Contains more Poly. FatPolyunsaturated fat +6210.7%
Contains less Sat. FatSaturated fat -99.4%

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 Raspberry
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Raspberry DV% diff.
Polyunsaturated fat 23.665g 0.375g 155%
Phosphorus 860mg 29mg 119%
Fiber 34.4g 6.5g 112%
Selenium 55.2µg 0.2µg 100%
Copper 0.924mg 0.09mg 93%
Manganese 2.723mg 0.67mg 89%
Iron 7.72mg 0.69mg 88%
Magnesium 335mg 22mg 75%
Calcium 631mg 25mg 61%
Vitamin B3 8.83mg 0.598mg 51%
Vitamin B1 0.62mg 0.032mg 49%
Fats 30.74g 0.65g 46%
Zinc 4.58mg 0.42mg 38%
Protein 16.54g 1.2g 31%
Vitamin C 1.6mg 26.2mg 27%
Calories 486kcal 52kcal 22%
Saturated fat 3.33g 0.019g 15%
Carbs 42.12g 11.94g 10%
Vitamin B2 0.17mg 0.038mg 10%
Potassium 407mg 151mg 8%
Vitamin B5 0.329mg 7%
Vitamin K 7.8µg 7%
Folate 49µg 21µg 7%
Monounsaturated fat 2.309g 0.064g 6%
Vitamin B6 0.055mg 4%
Fructose 2.35g 3%
Choline 12.3mg 2%
Vitamin E 0.5mg 0.87mg 2%
Sodium 16mg 1mg 1%
Net carbs 7.72g 5.44g N/A
Sugar 4.42g N/A
Vitamin A 2µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 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
Chia seeds Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
221%
Chia seeds
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 3.311g)
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 11)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.7)
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)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.