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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +74% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 17.83g | 1114% | |
| 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% |
| Omega-6 (Linoleic acid) | 5.835g | 34% | |
| 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% | |
| Vitamin E | 0.5mg | 0.87mg | 2% |
| Choline | 12.3mg | 2% | |
| Sodium | 16mg | 1mg | 1% |
| Protein per 100 calories | 3.4g | 2.3g | N/A |
| Calories per 10 g protein | 294kcal | 433kcal | N/A |
| Weight per 100 calories | 21g | 192g | N/A |
| Unsaturated / Saturated Fat ratio | 7.8 | 23 | N/A |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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 WaterWater | +1378.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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% |
