Side-by-Side Comparison

Blackberries vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Blackberries

43Calories

1.4Protein

5.3Fiber

21.0Vit C

View Details

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-91%

Blackberries

Blackberries has fewer calories (energy) (43 kcal vs 486 kcal, 443 kcal less).

Higher Protein

+1090%

Chia Seeds

Chia Seeds provides 16.5 g vs 1.4 g in Blackberries (+15.2 g, +1090%).

Higher Dietary Fiber

+549%

Chia Seeds

Chia Seeds provides 34.4 g vs 5.3 g in Blackberries (+29.1 g, +549%).

Higher Vitamin C

+1212%

Blackberries

Blackberries provides 21.0 mg vs 1.6 mg in Chia Seeds (+19.4 mg, +1212%).

Comparing per 100 g standard edible portion.

Nutrient

Blackberries100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Blackberries

43 kcal2% DV

Chia Seeds

486 kcal24% DV

Chia Seeds provides 486 kcal vs 43 kcal in Blackberries (+443 kcal, +1030%).

ProteinChia Seeds higher

Blackberries

1.4 g3% DV

Chia Seeds

16.5 g33% DV

Chia Seeds provides 16.5 g vs 1.4 g in Blackberries (+15.2 g, +1090%).

CarbohydratesChia Seeds higher

Blackberries

9.6 g3% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 9.6 g in Blackberries (+32.5 g, +338%).

Dietary FiberChia Seeds higher

Blackberries

5.3 g19% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 5.3 g in Blackberries (+29.1 g, +549%).

Total FatChia Seeds higher

Blackberries

0.49 g1% DV

Chia Seeds

30.7 g39% DV

Chia Seeds provides 30.7 g vs 0.49 g in Blackberries (+30.3 g, +6173%).

Total SugarsBlackberries higher

Blackberries

4.9 g10% DV

Chia Seeds

0 g

Blackberries has higher total sugars (4.9 g vs 0 g).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

21.0 mg23% DV

Chia Seeds

1.6 mg2% DV

Blackberries provides 21.0 mg vs 1.6 mg in Chia Seeds (+19.4 mg, +1212%).

Vitamin A (RAE)Blackberries higher

Blackberries

11 µg1% DV

Chia Seeds

3.0 µg

Blackberries provides 11 µg vs 3.0 µg in Chia Seeds (+8.0 µg, +267%).

Vitamin DSimilar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.2 mg8% DV

Chia Seeds

0.50 mg3% DV

Blackberries provides 1.2 mg vs 0.50 mg in Chia Seeds (+0.67 mg, +134%).

Vitamin KBlackberries higher

Blackberries

20 µg17% DV

Chia Seeds

0 µg

Blackberries has higher vitamin k (20 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Blackberries

25 µg6% DV

Chia Seeds

49 µg12% DV

Chia Seeds provides 49 µg vs 25 µg in Blackberries (+24 µg, +96%).

Thiamin (Vitamin B1)Chia Seeds higher

Blackberries

0.02 mg2% DV

Chia Seeds

0.62 mg52% DV

Chia Seeds provides 0.62 mg vs 0.02 mg in Blackberries (+0.60 mg, +3000%).

Riboflavin (Vitamin B2)Chia Seeds higher

Blackberries

0.03 mg2% DV

Chia Seeds

0.17 mg13% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.03 mg).

Niacin (Vitamin B3)Chia Seeds higher

Blackberries

0.65 mg4% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 0.65 mg in Blackberries (+8.2 mg, +1267%).

Pantothenic Acid (B5)Chia Seeds higher

Blackberries

0.28 mg6% DV

Chia Seeds

0.94 mg19% DV

Chia Seeds provides 0.94 mg vs 0.28 mg in Blackberries (+0.66 mg, +241%).

Vitamin B6Similar

Blackberries

0.03 mg2% DV

Chia Seeds

0.08 mg5% DV

Both Blackberries and Chia Seeds provide similar amounts of vitamin b6 (0.03 mg).

Vitamin B12Similar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Blackberries

1.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 1.0 mg in Blackberries (+15.0 mg, +1500%).

PotassiumChia Seeds higher

Blackberries

162 mg3% DV

Chia Seeds

407 mg9% DV

Chia Seeds provides 407 mg vs 162 mg in Blackberries (+245 mg, +151%).

CalciumChia Seeds higher

Blackberries

29.0 mg2% DV

Chia Seeds

631 mg49% DV

Chia Seeds provides 631 mg vs 29.0 mg in Blackberries (+602 mg, +2076%).

IronChia Seeds higher

Blackberries

0.62 mg3% DV

Chia Seeds

7.7 mg43% DV

Chia Seeds provides 7.7 mg vs 0.62 mg in Blackberries (+7.1 mg, +1145%).

MagnesiumChia Seeds higher

Blackberries

20.0 mg5% DV

Chia Seeds

335 mg80% DV

Chia Seeds provides 335 mg vs 20.0 mg in Blackberries (+315 mg, +1575%).

PhosphorusChia Seeds higher

Blackberries

22.0 mg2% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 22.0 mg in Blackberries (+838 mg, +3809%).

ZincChia Seeds higher

Blackberries

0.53 mg5% DV

Chia Seeds

4.6 mg42% DV

Chia Seeds provides 4.6 mg vs 0.53 mg in Blackberries (+4.1 mg, +764%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Blackberries

0.01 g

Chia Seeds

3.3 g17% DV

Chia Seeds provides 3.3 g vs 0.01 g in Blackberries (+3.3 g, +23686%).

Nutrient

Blackberries144 g (1 cup fresh (144 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Blackberries higher

Blackberries

62 kcal3% DV

Chia Seeds

58 kcal3% DV

Blackberries provides 62 kcal vs 58 kcal in Chia Seeds (+4 kcal, +6%).

ProteinSimilar

Blackberries

2.0 g4% DV

Chia Seeds

2.0 g4% DV

Both Blackberries and Chia Seeds provide similar amounts of protein (2.0 g).

CarbohydratesBlackberries higher

Blackberries

13.8 g5% DV

Chia Seeds

5.1 g2% DV

Blackberries provides 13.8 g vs 5.1 g in Chia Seeds (+8.8 g, +174%).

Dietary FiberBlackberries higher

Blackberries

7.6 g27% DV

Chia Seeds

4.1 g15% DV

Blackberries provides 7.6 g vs 4.1 g in Chia Seeds (+3.5 g, +85%).

Total FatChia Seeds higher

Blackberries

0.71 g1% DV

Chia Seeds

3.7 g5% DV

Chia Seeds provides 3.7 g vs 0.71 g in Blackberries (+3.0 g, +423%).

Total SugarsBlackberries higher

Blackberries

7.0 g14% DV

Chia Seeds

0 g

Blackberries has higher total sugars (7.0 g vs 0 g).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

30.2 mg34% DV

Chia Seeds

0.19 mg

Blackberries provides 30.2 mg vs 0.19 mg in Chia Seeds (+30.0 mg, +15650%).

Vitamin A (RAE)Blackberries higher

Blackberries

16 µg2% DV

Chia Seeds

0.4 µg

Blackberries provides 16 µg vs 0.4 µg in Chia Seeds (+15 µg, +4300%).

Vitamin DSimilar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

1.7 mg11% DV

Chia Seeds

0.06 mg

Blackberries provides 1.7 mg vs 0.06 mg in Chia Seeds (+1.6 mg, +2708%).

Vitamin KBlackberries higher

Blackberries

29 µg24% DV

Chia Seeds

0 µg

Blackberries has higher vitamin k (29 µg vs 0 µg).

Folate (DFE)Blackberries higher

Blackberries

36 µg9% DV

Chia Seeds

5.9 µg1% DV

Blackberries provides 36 µg vs 5.9 µg in Chia Seeds (+30 µg, +512%).

Thiamin (Vitamin B1)Similar

Blackberries

0.03 mg2% DV

Chia Seeds

0.07 mg6% DV

Both Blackberries and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.04 mg3% DV

Chia Seeds

0.02 mg2% DV

Both Blackberries and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Blackberries

0.93 mg6% DV

Chia Seeds

1.1 mg7% DV

Chia Seeds provides 1.1 mg vs 0.93 mg in Blackberries (+0.13 mg, +14%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.40 mg8% DV

Chia Seeds

0.11 mg2% DV

Blackberries provides 0.40 mg vs 0.11 mg in Chia Seeds (+0.28 mg, +252%).

Vitamin B6Similar

Blackberries

0.04 mg3% DV

Chia Seeds

0.01 mg1% DV

Both Blackberries and Chia Seeds provide similar amounts of vitamin b6 (0.04 mg).

Vitamin B12Similar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Blackberries

1.4 mg

Chia Seeds

1.9 mg

Chia Seeds provides 1.9 mg vs 1.4 mg in Blackberries (+0.48 mg, +33%).

PotassiumBlackberries higher

Blackberries

233 mg5% DV

Chia Seeds

48.8 mg1% DV

Blackberries provides 233 mg vs 48.8 mg in Chia Seeds (+184 mg, +378%).

CalciumChia Seeds higher

Blackberries

41.8 mg3% DV

Chia Seeds

75.7 mg6% DV

Chia Seeds provides 75.7 mg vs 41.8 mg in Blackberries (+34.0 mg, +81%).

IronSimilar

Blackberries

0.89 mg5% DV

Chia Seeds

0.93 mg5% DV

Both Blackberries and Chia Seeds provide similar amounts of iron (0.89 mg).

MagnesiumChia Seeds higher

Blackberries

28.8 mg7% DV

Chia Seeds

40.2 mg10% DV

Chia Seeds provides 40.2 mg vs 28.8 mg in Blackberries (+11.4 mg, +40%).

PhosphorusChia Seeds higher

Blackberries

31.7 mg3% DV

Chia Seeds

103 mg8% DV

Chia Seeds provides 103 mg vs 31.7 mg in Blackberries (+71.5 mg, +226%).

ZincBlackberries higher

Blackberries

0.76 mg7% DV

Chia Seeds

0.55 mg5% DV

Blackberries provides 0.76 mg vs 0.55 mg in Chia Seeds (+0.21 mg, +39%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Blackberries

0.02 g

Chia Seeds

0.40 g2% DV

Chia Seeds provides 0.40 g vs 0.02 g in Blackberries (+0.38 g, +1882%).

Nutrient

BlackberriesAmount per 100 kcal (233 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

100 kcal5% DV

Chia Seeds

102 kcal5% DV

Both Blackberries and Chia Seeds provide similar amounts of calories (energy) (100 kcal).

ProteinChia Seeds higher

Blackberries

3.2 g6% DV

Chia Seeds

3.5 g7% DV

Chia Seeds provides 3.5 g vs 3.2 g in Blackberries (+0.23 g, +7%).

CarbohydratesBlackberries higher

Blackberries

22.4 g8% DV

Chia Seeds

8.8 g3% DV

Blackberries provides 22.4 g vs 8.8 g in Chia Seeds (+13.5 g, +153%).

Dietary FiberBlackberries higher

Blackberries

12.3 g44% DV

Chia Seeds

7.2 g26% DV

Blackberries provides 12.3 g vs 7.2 g in Chia Seeds (+5.1 g, +71%).

Total FatChia Seeds higher

Blackberries

1.1 g1% DV

Chia Seeds

6.5 g8% DV

Chia Seeds provides 6.5 g vs 1.1 g in Blackberries (+5.3 g, +465%).

Total SugarsBlackberries higher

Blackberries

11.4 g23% DV

Chia Seeds

0 g

Blackberries has higher total sugars (11.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

48.9 mg54% DV

Chia Seeds

0.34 mg

Blackberries provides 48.9 mg vs 0.34 mg in Chia Seeds (+48.6 mg, +14463%).

Vitamin A (RAE)Blackberries higher

Blackberries

26 µg3% DV

Chia Seeds

0.6 µg

Blackberries provides 26 µg vs 0.6 µg in Chia Seeds (+25 µg, +3968%).

Vitamin DSimilar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

2.7 mg18% DV

Chia Seeds

0.11 mg1% DV

Blackberries provides 2.7 mg vs 0.11 mg in Chia Seeds (+2.6 mg, +2496%).

Vitamin KBlackberries higher

Blackberries

46 µg38% DV

Chia Seeds

0 µg

Blackberries has higher vitamin k (46 µg vs 0 µg).

Folate (DFE)Blackberries higher

Blackberries

58 µg15% DV

Chia Seeds

10 µg3% DV

Blackberries provides 58 µg vs 10 µg in Chia Seeds (+48 µg, +466%).

Thiamin (Vitamin B1)Chia Seeds higher

Blackberries

0.05 mg4% DV

Chia Seeds

0.13 mg11% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Blackberries

0.06 mg5% DV

Chia Seeds

0.04 mg3% DV

Both Blackberries and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Chia Seeds higher

Blackberries

1.5 mg9% DV

Chia Seeds

1.9 mg12% DV

Chia Seeds provides 1.9 mg vs 1.5 mg in Blackberries (+0.35 mg, +23%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

0.64 mg13% DV

Chia Seeds

0.20 mg4% DV

Blackberries provides 0.64 mg vs 0.20 mg in Chia Seeds (+0.45 mg, +226%).

Vitamin B6Blackberries higher

Blackberries

0.07 mg4% DV

Chia Seeds

0.02 mg1% DV

Blackberries provides slightly more vitamin b6 (0.07 mg vs 0.02 mg).

Vitamin B12Similar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Blackberries

2.3 mg

Chia Seeds

3.4 mg

Chia Seeds provides 3.4 mg vs 2.3 mg in Blackberries (+1.0 mg, +44%).

PotassiumBlackberries higher

Blackberries

377 mg8% DV

Chia Seeds

85.5 mg2% DV

Blackberries provides 377 mg vs 85.5 mg in Chia Seeds (+292 mg, +342%).

CalciumChia Seeds higher

Blackberries

67.6 mg5% DV

Chia Seeds

133 mg10% DV

Chia Seeds provides 133 mg vs 67.6 mg in Blackberries (+64.9 mg, +96%).

IronChia Seeds higher

Blackberries

1.4 mg8% DV

Chia Seeds

1.6 mg9% DV

Chia Seeds provides 1.6 mg vs 1.4 mg in Blackberries (+0.18 mg, +12%).

MagnesiumChia Seeds higher

Blackberries

46.6 mg11% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 46.6 mg in Blackberries (+23.7 mg, +51%).

PhosphorusChia Seeds higher

Blackberries

51.3 mg4% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 51.3 mg in Blackberries (+129 mg, +252%).

ZincBlackberries higher

Blackberries

1.2 mg11% DV

Chia Seeds

0.96 mg9% DV

Blackberries provides 1.2 mg vs 0.96 mg in Chia Seeds (+0.27 mg, +28%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Blackberries

0.03 g

Chia Seeds

0.70 g3% DV

Chia Seeds provides 0.70 g vs 0.03 g in Blackberries (+0.67 g, +2044%).

Nutrient

BlackberriesNormalized to 300 kcal (698 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Blackberries

300 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Blackberries and Chia Seeds provide similar amounts of calories (energy) (300 kcal).

ProteinChia Seeds higher

Blackberries

9.7 g19% DV

Chia Seeds

10.3 g21% DV

Chia Seeds provides 10.3 g vs 9.7 g in Blackberries (+0.55 g, +6%).

CarbohydratesBlackberries higher

Blackberries

67.1 g24% DV

Chia Seeds

26.1 g9% DV

Blackberries provides 67.1 g vs 26.1 g in Chia Seeds (+41.0 g, +157%).

Dietary FiberBlackberries higher

Blackberries

37.0 g132% DV

Chia Seeds

21.3 g76% DV

Blackberries provides 37.0 g vs 21.3 g in Chia Seeds (+15.7 g, +73%).

Total FatChia Seeds higher

Blackberries

3.4 g4% DV

Chia Seeds

19.1 g24% DV

Chia Seeds provides 19.1 g vs 3.4 g in Blackberries (+15.6 g, +457%).

Total SugarsBlackberries higher

Blackberries

34.1 g68% DV

Chia Seeds

0 g

Blackberries has higher total sugars (34.1 g vs 0 g).

Vitamins12 nutrients

Vitamin CBlackberries higher

Blackberries

147 mg163% DV

Chia Seeds

0.99 mg1% DV

Blackberries provides 147 mg vs 0.99 mg in Chia Seeds (+146 mg, +14676%).

Vitamin A (RAE)Blackberries higher

Blackberries

77 µg9% DV

Chia Seeds

1.9 µg

Blackberries provides 77 µg vs 1.9 µg in Chia Seeds (+75 µg, +4028%).

Vitamin DSimilar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EBlackberries higher

Blackberries

8.2 mg54% DV

Chia Seeds

0.31 mg2% DV

Blackberries provides 8.2 mg vs 0.31 mg in Chia Seeds (+7.9 mg, +2534%).

Vitamin KBlackberries higher

Blackberries

138 µg115% DV

Chia Seeds

0 µg

Blackberries has higher vitamin k (138 µg vs 0 µg).

Folate (DFE)Blackberries higher

Blackberries

175 µg44% DV

Chia Seeds

30 µg8% DV

Blackberries provides 175 µg vs 30 µg in Chia Seeds (+144 µg, +474%).

Thiamin (Vitamin B1)Chia Seeds higher

Blackberries

0.14 mg12% DV

Chia Seeds

0.38 mg32% DV

Chia Seeds provides 0.38 mg vs 0.14 mg in Blackberries (+0.24 mg, +175%).

Riboflavin (Vitamin B2)Blackberries higher

Blackberries

0.18 mg14% DV

Chia Seeds

0.11 mg8% DV

Blackberries provides slightly more riboflavin (vitamin b2) (0.18 mg vs 0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Blackberries

4.5 mg28% DV

Chia Seeds

5.5 mg34% DV

Chia Seeds provides 5.5 mg vs 4.5 mg in Blackberries (+0.97 mg, +21%).

Pantothenic Acid (B5)Blackberries higher

Blackberries

1.9 mg39% DV

Chia Seeds

0.58 mg12% DV

Blackberries provides 1.9 mg vs 0.58 mg in Chia Seeds (+1.3 mg, +231%).

Vitamin B6Blackberries higher

Blackberries

0.21 mg12% DV

Chia Seeds

0.05 mg3% DV

Blackberries provides 0.21 mg vs 0.05 mg in Chia Seeds (+0.16 mg, +322%).

Vitamin B12Similar

Blackberries

0 µg

Chia Seeds

0 µg

Both Blackberries and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Blackberries

7.0 mg

Chia Seeds

9.9 mg

Chia Seeds provides 9.9 mg vs 7.0 mg in Blackberries (+2.9 mg, +42%).

PotassiumBlackberries higher

Blackberries

1,131 mg24% DV

Chia Seeds

252 mg5% DV

Blackberries provides 1,131 mg vs 252 mg in Chia Seeds (+878 mg, +348%).

CalciumChia Seeds higher

Blackberries

202 mg16% DV

Chia Seeds

391 mg30% DV

Chia Seeds provides 391 mg vs 202 mg in Blackberries (+189 mg, +93%).

IronChia Seeds higher

Blackberries

4.3 mg24% DV

Chia Seeds

4.8 mg27% DV

Chia Seeds provides 4.8 mg vs 4.3 mg in Blackberries (+0.46 mg, +11%).

MagnesiumChia Seeds higher

Blackberries

140 mg33% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 140 mg in Blackberries (+68.1 mg, +49%).

PhosphorusChia Seeds higher

Blackberries

154 mg12% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 154 mg in Blackberries (+380 mg, +247%).

ZincBlackberries higher

Blackberries

3.7 mg34% DV

Chia Seeds

2.8 mg26% DV

Blackberries provides 3.7 mg vs 2.8 mg in Chia Seeds (+0.86 mg, +30%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Blackberries

0.10 g

Chia Seeds

2.1 g10% DV

Chia Seeds provides 2.1 g vs 0.10 g in Blackberries (+2.0 g, +2013%).

Blackberries vs Chia Seeds

Blackberries

Chia Seeds

Nutritional Takeaways

Comparison Summary