Side-by-Side Comparison

Chia Seeds vs Cranberries

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

fruits

Cranberries

46Calories

0.5Protein

3.6Fiber

14.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-91%

Cranberries

Cranberries has fewer calories (energy) (46 kcal vs 486 kcal, 440 kcal less).

Higher Protein

+3496%

Chia Seeds

Chia Seeds provides 16.5 g vs 0.46 g in Cranberries (+16.1 g, +3496%).

Higher Dietary Fiber

+856%

Chia Seeds

Chia Seeds provides 34.4 g vs 3.6 g in Cranberries (+30.8 g, +856%).

Higher Vitamin C

+775%

Cranberries

Cranberries provides 14.0 mg vs 1.6 mg in Chia Seeds (+12.4 mg, +775%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Cranberries100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Cranberries

46 kcal2% DV

Chia Seeds provides 486 kcal vs 46 kcal in Cranberries (+440 kcal, +957%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Cranberries

0.46 g1% DV

Chia Seeds provides 16.5 g vs 0.46 g in Cranberries (+16.1 g, +3496%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Cranberries

12.0 g4% DV

Chia Seeds provides 42.1 g vs 12.0 g in Cranberries (+30.2 g, +252%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Cranberries

3.6 g13% DV

Chia Seeds provides 34.4 g vs 3.6 g in Cranberries (+30.8 g, +856%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Cranberries

0.13 g

Chia Seeds provides 30.7 g vs 0.13 g in Cranberries (+30.6 g, +23546%).

Total SugarsCranberries higher

Chia Seeds

0 g

Cranberries

4.3 g9% DV

Cranberries has higher total sugars (4.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CCranberries higher

Chia Seeds

1.6 mg2% DV

Cranberries

14.0 mg16% DV

Cranberries provides 14.0 mg vs 1.6 mg in Chia Seeds (+12.4 mg, +775%).

Vitamin A (RAE)Similar

Chia Seeds

3.0 µg

Cranberries

3.0 µg

Both Chia Seeds and Cranberries provide similar amounts of vitamin a (rae) (3.0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Cranberries

0 µg

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

Vitamin ECranberries higher

Chia Seeds

0.50 mg3% DV

Cranberries

1.3 mg9% DV

Cranberries provides 1.3 mg vs 0.50 mg in Chia Seeds (+0.82 mg, +164%).

Vitamin KCranberries higher

Chia Seeds

0 µg

Cranberries

5.0 µg4% DV

Cranberries has higher vitamin k (5.0 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Cranberries

1.0 µg

Chia Seeds provides 49 µg vs 1.0 µg in Cranberries (+48 µg, +4800%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Cranberries

0.01 mg1% DV

Chia Seeds provides 0.62 mg vs 0.01 mg in Cranberries (+0.61 mg, +5067%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Cranberries

0.02 mg2% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Cranberries

0.10 mg1% DV

Chia Seeds provides 8.8 mg vs 0.10 mg in Cranberries (+8.7 mg, +8643%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Cranberries

0.30 mg6% DV

Chia Seeds provides 0.94 mg vs 0.30 mg in Cranberries (+0.65 mg, +219%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Cranberries

0.06 mg3% DV

Both Chia Seeds and Cranberries provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Cranberries

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Cranberries

2.0 mg

Chia Seeds provides 16.0 mg vs 2.0 mg in Cranberries (+14.0 mg, +700%).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Cranberries

80.0 mg2% DV

Chia Seeds provides 407 mg vs 80.0 mg in Cranberries (+327 mg, +409%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Cranberries

8.0 mg1% DV

Chia Seeds provides 631 mg vs 8.0 mg in Cranberries (+623 mg, +7788%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Cranberries

0.23 mg1% DV

Chia Seeds provides 7.7 mg vs 0.23 mg in Cranberries (+7.5 mg, +3257%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Cranberries

6.0 mg1% DV

Chia Seeds provides 335 mg vs 6.0 mg in Cranberries (+329 mg, +5483%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Cranberries

11.0 mg1% DV

Chia Seeds provides 860 mg vs 11.0 mg in Cranberries (+849 mg, +7718%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Cranberries

0.09 mg1% DV

Chia Seeds provides 4.6 mg vs 0.09 mg in Cranberries (+4.5 mg, +4989%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Cranberries

0.01 g

Chia Seeds provides 3.3 g vs 0.01 g in Cranberries (+3.3 g, +30173%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Cranberries100 g (1 cup whole (100 g))

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

58 kcal3% DV

Cranberries

46 kcal2% DV

Chia Seeds provides 58 kcal vs 46 kcal in Cranberries (+12 kcal, +27%).

ProteinChia Seeds higher

Chia Seeds

2.0 g4% DV

Cranberries

0.46 g1% DV

Chia Seeds provides 2.0 g vs 0.46 g in Cranberries (+1.5 g, +331%).

CarbohydratesCranberries higher

Chia Seeds

5.1 g2% DV

Cranberries

12.0 g4% DV

Cranberries provides 12.0 g vs 5.1 g in Chia Seeds (+6.9 g, +137%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Cranberries

3.6 g13% DV

Chia Seeds provides 4.1 g vs 3.6 g in Cranberries (+0.53 g, +15%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Cranberries

0.13 g

Chia Seeds provides 3.7 g vs 0.13 g in Cranberries (+3.6 g, +2738%).

Total SugarsCranberries higher

Chia Seeds

0 g

Cranberries

4.3 g9% DV

Cranberries has higher total sugars (4.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CCranberries higher

Chia Seeds

0.19 mg

Cranberries

14.0 mg16% DV

Cranberries provides 14.0 mg vs 0.19 mg in Chia Seeds (+13.8 mg, +7192%).

Vitamin A (RAE)Cranberries higher

Chia Seeds

0.4 µg

Cranberries

3.0 µg

Cranberries provides 3.0 µg vs 0.4 µg in Chia Seeds (+2.6 µg, +733%).

Vitamin DSimilar

Chia Seeds

0 µg

Cranberries

0 µg

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

Vitamin ECranberries higher

Chia Seeds

0.06 mg

Cranberries

1.3 mg9% DV

Cranberries provides 1.3 mg vs 0.06 mg in Chia Seeds (+1.3 mg, +2100%).

Vitamin KCranberries higher

Chia Seeds

0 µg

Cranberries

5.0 µg4% DV

Cranberries has higher vitamin k (5.0 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

5.9 µg1% DV

Cranberries

1.0 µg

Chia Seeds provides 5.9 µg vs 1.0 µg in Cranberries (+4.9 µg, +488%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.07 mg6% DV

Cranberries

0.01 mg1% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Cranberries

0.02 mg2% DV

Both Chia Seeds and Cranberries provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Cranberries

0.10 mg1% DV

Chia Seeds provides 1.1 mg vs 0.10 mg in Cranberries (+0.96 mg, +949%).

Pantothenic Acid (B5)Cranberries higher

Chia Seeds

0.11 mg2% DV

Cranberries

0.30 mg6% DV

Cranberries provides 0.30 mg vs 0.11 mg in Chia Seeds (+0.18 mg, +162%).

Vitamin B6Similar

Chia Seeds

0.01 mg1% DV

Cranberries

0.06 mg3% DV

Both Chia Seeds and Cranberries provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Cranberries

0 µg

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

Minerals7 nutrients

SodiumCranberries higher

Chia Seeds

1.9 mg

Cranberries

2.0 mg

Cranberries provides 2.0 mg vs 1.9 mg in Chia Seeds (+0.08 mg, +4%).

PotassiumCranberries higher

Chia Seeds

48.8 mg1% DV

Cranberries

80.0 mg2% DV

Cranberries provides 80.0 mg vs 48.8 mg in Chia Seeds (+31.2 mg, +64%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Cranberries

8.0 mg1% DV

Chia Seeds provides 75.7 mg vs 8.0 mg in Cranberries (+67.7 mg, +847%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Cranberries

0.23 mg1% DV

Chia Seeds provides 0.93 mg vs 0.23 mg in Cranberries (+0.70 mg, +303%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Cranberries

6.0 mg1% DV

Chia Seeds provides 40.2 mg vs 6.0 mg in Cranberries (+34.2 mg, +570%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Cranberries

11.0 mg1% DV

Chia Seeds provides 103 mg vs 11.0 mg in Cranberries (+92.2 mg, +838%).

ZincChia Seeds higher

Chia Seeds

0.55 mg5% DV

Cranberries

0.09 mg1% DV

Chia Seeds provides 0.55 mg vs 0.09 mg in Cranberries (+0.46 mg, +511%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Cranberries

0.01 g

Chia Seeds provides 0.40 g vs 0.01 g in Cranberries (+0.39 g, +3533%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

CranberriesAmount per 100 kcal (217 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Cranberries

100 kcal5% DV

Both Chia Seeds and Cranberries provide similar amounts of calories (energy) (102 kcal).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Cranberries

1.00 g2% DV

Chia Seeds provides 3.5 g vs 1.00 g in Cranberries (+2.5 g, +248%).

CarbohydratesCranberries higher

Chia Seeds

8.8 g3% DV

Cranberries

26.0 g9% DV

Cranberries provides 26.0 g vs 8.8 g in Chia Seeds (+17.1 g, +194%).

Dietary FiberCranberries higher

Chia Seeds

7.2 g26% DV

Cranberries

7.8 g28% DV

Cranberries provides 7.8 g vs 7.2 g in Chia Seeds (+0.59 g, +8%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Cranberries

0.28 g

Chia Seeds provides 6.5 g vs 0.28 g in Cranberries (+6.2 g, +2188%).

Total SugarsCranberries higher

Chia Seeds

0 g

Cranberries

9.3 g19% DV

Cranberries has higher total sugars (9.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CCranberries higher

Chia Seeds

0.34 mg

Cranberries

30.4 mg34% DV

Cranberries provides 30.4 mg vs 0.34 mg in Chia Seeds (+30.0 mg, +8942%).

Vitamin A (RAE)Cranberries higher

Chia Seeds

0.6 µg

Cranberries

6.5 µg1% DV

Cranberries provides 6.5 µg vs 0.6 µg in Chia Seeds (+5.9 µg, +933%).

Vitamin DSimilar

Chia Seeds

0 µg

Cranberries

0 µg

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

Vitamin ECranberries higher

Chia Seeds

0.11 mg1% DV

Cranberries

2.9 mg19% DV

Cranberries provides 2.9 mg vs 0.11 mg in Chia Seeds (+2.8 mg, +2628%).

Vitamin KCranberries higher

Chia Seeds

0 µg

Cranberries

11 µg9% DV

Cranberries has higher vitamin k (11 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

10 µg3% DV

Cranberries

2.2 µg1% DV

Chia Seeds provides 10 µg vs 2.2 µg in Cranberries (+8.1 µg, +374%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Cranberries

0.03 mg2% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Cranberries

0.04 mg3% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Cranberries

0.22 mg1% DV

Chia Seeds provides 1.9 mg vs 0.22 mg in Cranberries (+1.6 mg, +746%).

Pantothenic Acid (B5)Cranberries higher

Chia Seeds

0.20 mg4% DV

Cranberries

0.64 mg13% DV

Cranberries provides 0.64 mg vs 0.20 mg in Chia Seeds (+0.44 mg, +224%).

Vitamin B6Cranberries higher

Chia Seeds

0.02 mg1% DV

Cranberries

0.12 mg7% DV

Cranberries provides slightly more vitamin b6 (0.12 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Cranberries

0 µg

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

Minerals7 nutrients

SodiumCranberries higher

Chia Seeds

3.4 mg

Cranberries

4.3 mg

Cranberries provides 4.3 mg vs 3.4 mg in Chia Seeds (+0.98 mg, +29%).

PotassiumCranberries higher

Chia Seeds

85.5 mg2% DV

Cranberries

174 mg4% DV

Cranberries provides 174 mg vs 85.5 mg in Chia Seeds (+88.1 mg, +103%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Cranberries

17.4 mg1% DV

Chia Seeds provides 133 mg vs 17.4 mg in Cranberries (+115 mg, +663%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Cranberries

0.50 mg3% DV

Chia Seeds provides 1.6 mg vs 0.50 mg in Cranberries (+1.1 mg, +225%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Cranberries

13.0 mg3% DV

Chia Seeds provides 70.4 mg vs 13.0 mg in Cranberries (+57.3 mg, +440%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Cranberries

23.9 mg2% DV

Chia Seeds provides 181 mg vs 23.9 mg in Cranberries (+157 mg, +657%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Cranberries

0.20 mg2% DV

Chia Seeds provides 0.96 mg vs 0.20 mg in Cranberries (+0.77 mg, +392%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Cranberries

0.02 g

Chia Seeds provides 0.70 g vs 0.02 g in Cranberries (+0.68 g, +2830%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

CranberriesNormalized to 300 kcal (652 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Cranberries

300 kcal15% DV

Both Chia Seeds and Cranberries provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Cranberries

3.0 g6% DV

Chia Seeds provides 10.3 g vs 3.0 g in Cranberries (+7.3 g, +242%).

CarbohydratesCranberries higher

Chia Seeds

26.1 g9% DV

Cranberries

78.0 g28% DV

Cranberries provides 78.0 g vs 26.1 g in Chia Seeds (+51.9 g, +199%).

Dietary FiberCranberries higher

Chia Seeds

21.3 g76% DV

Cranberries

23.5 g84% DV

Cranberries provides 23.5 g vs 21.3 g in Chia Seeds (+2.1 g, +10%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Cranberries

0.85 g1% DV

Chia Seeds provides 19.1 g vs 0.85 g in Cranberries (+18.2 g, +2149%).

Total SugarsCranberries higher

Chia Seeds

0 g

Cranberries

27.8 g56% DV

Cranberries has higher total sugars (27.8 g vs 0 g).

Vitamins12 nutrients

Vitamin CCranberries higher

Chia Seeds

0.99 mg1% DV

Cranberries

91.3 mg101% DV

Cranberries provides 91.3 mg vs 0.99 mg in Chia Seeds (+90.3 mg, +9102%).

Vitamin A (RAE)Cranberries higher

Chia Seeds

1.9 µg

Cranberries

20 µg2% DV

Cranberries provides 20 µg vs 1.9 µg in Chia Seeds (+18 µg, +952%).

Vitamin DSimilar

Chia Seeds

0 µg

Cranberries

0 µg

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

Vitamin ECranberries higher

Chia Seeds

0.31 mg2% DV

Cranberries

8.6 mg57% DV

Cranberries provides 8.6 mg vs 0.31 mg in Chia Seeds (+8.3 mg, +2676%).

Vitamin KCranberries higher

Chia Seeds

0 µg

Cranberries

33 µg27% DV

Cranberries has higher vitamin k (33 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

30 µg8% DV

Cranberries

6.5 µg2% DV

Chia Seeds provides 30 µg vs 6.5 µg in Cranberries (+24 µg, +366%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Cranberries

0.08 mg7% DV

Chia Seeds provides 0.38 mg vs 0.08 mg in Cranberries (+0.31 mg, +391%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.11 mg8% DV

Cranberries

0.13 mg10% DV

Both Chia Seeds and Cranberries provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Cranberries

0.66 mg4% DV

Chia Seeds provides 5.5 mg vs 0.66 mg in Cranberries (+4.8 mg, +731%).

Pantothenic Acid (B5)Cranberries higher

Chia Seeds

0.58 mg12% DV

Cranberries

1.9 mg38% DV

Cranberries provides 1.9 mg vs 0.58 mg in Chia Seeds (+1.3 mg, +230%).

Vitamin B6Cranberries higher

Chia Seeds

0.05 mg3% DV

Cranberries

0.37 mg22% DV

Cranberries provides 0.37 mg vs 0.05 mg in Chia Seeds (+0.32 mg, +649%).

Vitamin B12Similar

Chia Seeds

0 µg

Cranberries

0 µg

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

Minerals7 nutrients

SodiumCranberries higher

Chia Seeds

9.9 mg

Cranberries

13.0 mg1% DV

Cranberries provides 13.0 mg vs 9.9 mg in Chia Seeds (+3.1 mg, +31%).

PotassiumCranberries higher

Chia Seeds

252 mg5% DV

Cranberries

522 mg11% DV

Cranberries provides 522 mg vs 252 mg in Chia Seeds (+269 mg, +107%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Cranberries

52.2 mg4% DV

Chia Seeds provides 391 mg vs 52.2 mg in Cranberries (+339 mg, +650%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Cranberries

1.5 mg8% DV

Chia Seeds provides 4.8 mg vs 1.5 mg in Cranberries (+3.3 mg, +219%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Cranberries

39.1 mg9% DV

Chia Seeds provides 208 mg vs 39.1 mg in Cranberries (+169 mg, +431%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Cranberries

71.7 mg6% DV

Chia Seeds provides 533 mg vs 71.7 mg in Cranberries (+461 mg, +643%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Cranberries

0.59 mg5% DV

Chia Seeds provides 2.8 mg vs 0.59 mg in Cranberries (+2.3 mg, +384%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Cranberries

0.07 g

Chia Seeds provides 2.1 g vs 0.07 g in Cranberries (+2.0 g, +2779%).

Chia Seeds vs Cranberries

Chia Seeds

Cranberries

Nutritional Takeaways

Comparison Summary