Side-by-Side Comparison

Chia Seeds vs Raspberries

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

Raspberries

52Calories

1.2Protein

6.5Fiber

26.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Raspberries

Raspberries has fewer calories (energy) (52 kcal vs 486 kcal, 434 kcal less).

Higher Protein

+1278%

Chia Seeds

Chia Seeds provides 16.5 g vs 1.2 g in Raspberries (+15.3 g, +1278%).

Higher Dietary Fiber

+429%

Chia Seeds

Chia Seeds provides 34.4 g vs 6.5 g in Raspberries (+27.9 g, +429%).

Higher Vitamin C

+1537%

Raspberries

Raspberries provides 26.2 mg vs 1.6 mg in Chia Seeds (+24.6 mg, +1537%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Raspberries100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Raspberries

52 kcal3% DV

Chia Seeds provides 486 kcal vs 52 kcal in Raspberries (+434 kcal, +835%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Raspberries

1.2 g2% DV

Chia Seeds provides 16.5 g vs 1.2 g in Raspberries (+15.3 g, +1278%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Raspberries

11.9 g4% DV

Chia Seeds provides 42.1 g vs 11.9 g in Raspberries (+30.2 g, +253%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Raspberries

6.5 g23% DV

Chia Seeds provides 34.4 g vs 6.5 g in Raspberries (+27.9 g, +429%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Raspberries

0.65 g1% DV

Chia Seeds provides 30.7 g vs 0.65 g in Raspberries (+30.1 g, +4629%).

Total SugarsRaspberries higher

Chia Seeds

0 g

Raspberries

4.4 g9% DV

Raspberries has higher total sugars (4.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CRaspberries higher

Chia Seeds

1.6 mg2% DV

Raspberries

26.2 mg29% DV

Raspberries provides 26.2 mg vs 1.6 mg in Chia Seeds (+24.6 mg, +1537%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Raspberries

2.0 µg

Chia Seeds provides 3.0 µg vs 2.0 µg in Raspberries (+1.0 µg, +50%).

Vitamin DSimilar

Chia Seeds

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Chia Seeds

0.50 mg3% DV

Raspberries

0.87 mg6% DV

Raspberries provides 0.87 mg vs 0.50 mg in Chia Seeds (+0.37 mg, +74%).

Vitamin KRaspberries higher

Chia Seeds

0 µg

Raspberries

7.8 µg7% DV

Raspberries has higher vitamin k (7.8 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Raspberries

21 µg5% DV

Chia Seeds provides 49 µg vs 21 µg in Raspberries (+28 µg, +133%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Raspberries

0.03 mg3% DV

Chia Seeds provides 0.62 mg vs 0.03 mg in Raspberries (+0.59 mg, +1838%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Raspberries

0.04 mg3% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Raspberries

0.60 mg4% DV

Chia Seeds provides 8.8 mg vs 0.60 mg in Raspberries (+8.2 mg, +1377%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Raspberries

0.24 mg5% DV

Chia Seeds provides 0.94 mg vs 0.24 mg in Raspberries (+0.70 mg, +292%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Raspberries

0.06 mg3% DV

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

Vitamin B12Similar

Chia Seeds

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Raspberries

1.0 mg

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

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Raspberries

151 mg3% DV

Chia Seeds provides 407 mg vs 151 mg in Raspberries (+256 mg, +170%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Raspberries

25.0 mg2% DV

Chia Seeds provides 631 mg vs 25.0 mg in Raspberries (+606 mg, +2424%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Raspberries

0.69 mg4% DV

Chia Seeds provides 7.7 mg vs 0.69 mg in Raspberries (+7.0 mg, +1019%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Raspberries

22.0 mg5% DV

Chia Seeds provides 335 mg vs 22.0 mg in Raspberries (+313 mg, +1423%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Raspberries

29.0 mg2% DV

Chia Seeds provides 860 mg vs 29.0 mg in Raspberries (+831 mg, +2866%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Raspberries

0.42 mg4% DV

Chia Seeds provides 4.6 mg vs 0.42 mg in Raspberries (+4.2 mg, +990%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Raspberries

0.02 g

Chia Seeds provides 3.3 g vs 0.02 g in Raspberries (+3.3 g, +17426%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Raspberries123 g (1 cup fresh (123 g))

Macronutrients6 nutrients

Calories (Energy)Raspberries higher

Chia Seeds

58 kcal3% DV

Raspberries

64 kcal3% DV

Raspberries provides 64 kcal vs 58 kcal in Chia Seeds (+6 kcal, +10%).

ProteinChia Seeds higher

Chia Seeds

2.0 g4% DV

Raspberries

1.5 g3% DV

Chia Seeds provides 2.0 g vs 1.5 g in Raspberries (+0.51 g, +34%).

CarbohydratesRaspberries higher

Chia Seeds

5.1 g2% DV

Raspberries

14.7 g5% DV

Raspberries provides 14.7 g vs 5.1 g in Chia Seeds (+9.6 g, +191%).

Dietary FiberRaspberries higher

Chia Seeds

4.1 g15% DV

Raspberries

8.0 g29% DV

Raspberries provides 8.0 g vs 4.1 g in Chia Seeds (+3.9 g, +94%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Raspberries

0.80 g1% DV

Chia Seeds provides 3.7 g vs 0.80 g in Raspberries (+2.9 g, +361%).

Total SugarsRaspberries higher

Chia Seeds

0 g

Raspberries

5.4 g11% DV

Raspberries has higher total sugars (5.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CRaspberries higher

Chia Seeds

0.19 mg

Raspberries

32.2 mg36% DV

Raspberries provides 32.2 mg vs 0.19 mg in Chia Seeds (+32.0 mg, +16684%).

Vitamin A (RAE)Raspberries higher

Chia Seeds

0.4 µg

Raspberries

2.5 µg

Raspberries provides 2.5 µg vs 0.4 µg in Chia Seeds (+2.1 µg, +583%).

Vitamin DSimilar

Chia Seeds

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Chia Seeds

0.06 mg

Raspberries

1.1 mg7% DV

Raspberries provides 1.1 mg vs 0.06 mg in Chia Seeds (+1.0 mg, +1684%).

Vitamin KRaspberries higher

Chia Seeds

0 µg

Raspberries

9.6 µg8% DV

Raspberries has higher vitamin k (9.6 µg vs 0 µg).

Folate (DFE)Raspberries higher

Chia Seeds

5.9 µg1% DV

Raspberries

26 µg6% DV

Raspberries provides 26 µg vs 5.9 µg in Chia Seeds (+20 µg, +339%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Raspberries

0.04 mg3% DV

Both Chia Seeds and Raspberries provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Raspberries

0.05 mg4% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Raspberries

0.74 mg5% DV

Chia Seeds provides 1.1 mg vs 0.74 mg in Raspberries (+0.32 mg, +44%).

Pantothenic Acid (B5)Raspberries higher

Chia Seeds

0.11 mg2% DV

Raspberries

0.30 mg6% DV

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

Vitamin B6Raspberries higher

Chia Seeds

0.01 mg1% DV

Raspberries

0.07 mg4% DV

Raspberries provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

Raspberries

1.2 mg

Chia Seeds provides 1.9 mg vs 1.2 mg in Raspberries (+0.69 mg, +56%).

PotassiumRaspberries higher

Chia Seeds

48.8 mg1% DV

Raspberries

186 mg4% DV

Raspberries provides 186 mg vs 48.8 mg in Chia Seeds (+137 mg, +280%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Raspberries

30.8 mg2% DV

Chia Seeds provides 75.7 mg vs 30.8 mg in Raspberries (+45.0 mg, +146%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Raspberries

0.85 mg5% DV

Chia Seeds provides 0.93 mg vs 0.85 mg in Raspberries (+0.08 mg, +9%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Raspberries

27.1 mg6% DV

Chia Seeds provides 40.2 mg vs 27.1 mg in Raspberries (+13.1 mg, +49%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Raspberries

35.7 mg3% DV

Chia Seeds provides 103 mg vs 35.7 mg in Raspberries (+67.5 mg, +189%).

ZincSimilar

Chia Seeds

0.55 mg5% DV

Raspberries

0.52 mg5% DV

Both Chia Seeds and Raspberries provide similar amounts of zinc (0.55 mg).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Raspberries

0.02 g

Chia Seeds provides 0.40 g vs 0.02 g in Raspberries (+0.38 g, +1610%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

RaspberriesAmount per 100 kcal (192 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Raspberries

100 kcal5% DV

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

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Raspberries

2.3 g5% DV

Chia Seeds provides 3.5 g vs 2.3 g in Raspberries (+1.2 g, +51%).

CarbohydratesRaspberries higher

Chia Seeds

8.8 g3% DV

Raspberries

22.9 g8% DV

Raspberries provides 22.9 g vs 8.8 g in Chia Seeds (+14.1 g, +159%).

Dietary FiberRaspberries higher

Chia Seeds

7.2 g26% DV

Raspberries

12.5 g45% DV

Raspberries provides 12.5 g vs 7.2 g in Chia Seeds (+5.3 g, +73%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Raspberries

1.2 g2% DV

Chia Seeds provides 6.5 g vs 1.2 g in Raspberries (+5.2 g, +417%).

Total SugarsRaspberries higher

Chia Seeds

0 g

Raspberries

8.5 g17% DV

Raspberries has higher total sugars (8.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CRaspberries higher

Chia Seeds

0.34 mg

Raspberries

50.3 mg56% DV

Raspberries provides 50.3 mg vs 0.34 mg in Chia Seeds (+50.0 mg, +14871%).

Vitamin A (RAE)Raspberries higher

Chia Seeds

0.6 µg

Raspberries

3.8 µg

Raspberries provides 3.8 µg vs 0.6 µg in Chia Seeds (+3.2 µg, +510%).

Vitamin DSimilar

Chia Seeds

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Chia Seeds

0.11 mg1% DV

Raspberries

1.7 mg11% DV

Raspberries provides 1.7 mg vs 0.11 mg in Chia Seeds (+1.6 mg, +1491%).

Vitamin KRaspberries higher

Chia Seeds

0 µg

Raspberries

15 µg12% DV

Raspberries has higher vitamin k (15 µg vs 0 µg).

Folate (DFE)Raspberries higher

Chia Seeds

10 µg3% DV

Raspberries

40 µg10% DV

Raspberries provides 40 µg vs 10 µg in Chia Seeds (+30 µg, +292%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Raspberries

0.06 mg5% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Raspberries

0.07 mg6% DV

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

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Raspberries

1.1 mg7% DV

Chia Seeds provides 1.9 mg vs 1.1 mg in Raspberries (+0.71 mg, +62%).

Pantothenic Acid (B5)Raspberries higher

Chia Seeds

0.20 mg4% DV

Raspberries

0.46 mg9% DV

Raspberries provides 0.46 mg vs 0.20 mg in Chia Seeds (+0.26 mg, +133%).

Vitamin B6Raspberries higher

Chia Seeds

0.02 mg1% DV

Raspberries

0.11 mg6% DV

Raspberries provides slightly more vitamin b6 (0.11 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

Raspberries

1.9 mg

Chia Seeds provides 3.4 mg vs 1.9 mg in Raspberries (+1.4 mg, +75%).

PotassiumRaspberries higher

Chia Seeds

85.5 mg2% DV

Raspberries

290 mg6% DV

Raspberries provides 290 mg vs 85.5 mg in Chia Seeds (+204 mg, +239%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Raspberries

48.0 mg4% DV

Chia Seeds provides 133 mg vs 48.0 mg in Raspberries (+84.5 mg, +176%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Raspberries

1.3 mg7% DV

Chia Seeds provides 1.6 mg vs 1.3 mg in Raspberries (+0.30 mg, +22%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Raspberries

42.2 mg10% DV

Chia Seeds provides 70.4 mg vs 42.2 mg in Raspberries (+28.1 mg, +67%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Raspberries

55.7 mg4% DV

Chia Seeds provides 181 mg vs 55.7 mg in Raspberries (+125 mg, +224%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Raspberries

0.81 mg7% DV

Chia Seeds provides 0.96 mg vs 0.81 mg in Raspberries (+0.16 mg, +19%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Raspberries

0.04 g

Chia Seeds provides 0.70 g vs 0.04 g in Raspberries (+0.66 g, +1817%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

RaspberriesNormalized to 300 kcal (577 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Raspberries

300 kcal15% DV

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

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Raspberries

6.9 g14% DV

Chia Seeds provides 10.3 g vs 6.9 g in Raspberries (+3.3 g, +48%).

CarbohydratesRaspberries higher

Chia Seeds

26.1 g9% DV

Raspberries

68.9 g25% DV

Raspberries provides 68.9 g vs 26.1 g in Chia Seeds (+42.8 g, +164%).

Dietary FiberRaspberries higher

Chia Seeds

21.3 g76% DV

Raspberries

37.5 g134% DV

Raspberries provides 37.5 g vs 21.3 g in Chia Seeds (+16.2 g, +76%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Raspberries

3.8 g5% DV

Chia Seeds provides 19.1 g vs 3.8 g in Raspberries (+15.3 g, +408%).

Total SugarsRaspberries higher

Chia Seeds

0 g

Raspberries

25.5 g51% DV

Raspberries has higher total sugars (25.5 g vs 0 g).

Vitamins12 nutrients

Vitamin CRaspberries higher

Chia Seeds

0.99 mg1% DV

Raspberries

151 mg168% DV

Raspberries provides 151 mg vs 0.99 mg in Chia Seeds (+150 mg, +15139%).

Vitamin A (RAE)Raspberries higher

Chia Seeds

1.9 µg

Raspberries

12 µg1% DV

Raspberries provides 12 µg vs 1.9 µg in Chia Seeds (+9.7 µg, +520%).

Vitamin DSimilar

Chia Seeds

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Chia Seeds

0.31 mg2% DV

Raspberries

5.0 mg33% DV

Raspberries provides 5.0 mg vs 0.31 mg in Chia Seeds (+4.7 mg, +1519%).

Vitamin KRaspberries higher

Chia Seeds

0 µg

Raspberries

45 µg38% DV

Raspberries has higher vitamin k (45 µg vs 0 µg).

Folate (DFE)Raspberries higher

Chia Seeds

30 µg8% DV

Raspberries

121 µg30% DV

Raspberries provides 121 µg vs 30 µg in Chia Seeds (+91 µg, +299%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Raspberries

0.18 mg15% DV

Chia Seeds provides 0.38 mg vs 0.18 mg in Raspberries (+0.20 mg, +108%).

Riboflavin (Vitamin B2)Raspberries higher

Chia Seeds

0.11 mg8% DV

Raspberries

0.22 mg17% DV

Raspberries provides 0.22 mg vs 0.11 mg in Chia Seeds (+0.11 mg, +108%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Raspberries

3.5 mg22% DV

Chia Seeds provides 5.5 mg vs 3.5 mg in Raspberries (+2.0 mg, +59%).

Pantothenic Acid (B5)Raspberries higher

Chia Seeds

0.58 mg12% DV

Raspberries

1.4 mg28% DV

Raspberries provides 1.4 mg vs 0.58 mg in Chia Seeds (+0.80 mg, +138%).

Vitamin B6Raspberries higher

Chia Seeds

0.05 mg3% DV

Raspberries

0.32 mg19% DV

Raspberries provides 0.32 mg vs 0.05 mg in Chia Seeds (+0.27 mg, +540%).

Vitamin B12Similar

Chia Seeds

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

Raspberries

5.8 mg

Chia Seeds provides 9.9 mg vs 5.8 mg in Raspberries (+4.2 mg, +72%).

PotassiumRaspberries higher

Chia Seeds

252 mg5% DV

Raspberries

871 mg19% DV

Raspberries provides 871 mg vs 252 mg in Chia Seeds (+619 mg, +245%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Raspberries

144 mg11% DV

Chia Seeds provides 391 mg vs 144 mg in Raspberries (+247 mg, +171%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Raspberries

4.0 mg22% DV

Chia Seeds provides 4.8 mg vs 4.0 mg in Raspberries (+0.81 mg, +20%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Raspberries

127 mg30% DV

Chia Seeds provides 208 mg vs 127 mg in Raspberries (+80.8 mg, +64%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Raspberries

167 mg13% DV

Chia Seeds provides 533 mg vs 167 mg in Raspberries (+366 mg, +219%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Raspberries

2.4 mg22% DV

Chia Seeds provides 2.8 mg vs 2.4 mg in Raspberries (+0.42 mg, +17%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Raspberries

0.11 g1% DV

Chia Seeds provides 2.1 g vs 0.11 g in Raspberries (+2.0 g, +1783%).

Chia Seeds vs Raspberries

Chia Seeds

Raspberries

Nutritional Takeaways

Comparison Summary