Apple vs. Chia Seeds
Nutrition comparison of Apple and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and chia seeds:
- Both chia seeds and apple are high in dietary fiber.
- Apple has 117.9 times less saturated fat than chia seed.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, apple contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and apple has 89% less calories than chia seed - chia seed has 486 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Apple has a macronutrient ratio of 2:96:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Chia Seeds | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 96% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and apple has 67% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both chia seeds and apple are high in dietary fiber. Chia seed has 13 times more dietary fiber than apple - chia seed has 34.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Chia seed has less sugar than apple - apple has 10.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 62 times more protein than apple - chia seed has 16.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 117.9 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both chia seeds and apple are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has 188% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and chia seeds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and apple contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Apple and chia seeds contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, apple contains more pantothenic acid and Vitamin B6.
| Apple | Chia Seeds | |
|---|---|---|
| Thiamin | 0.017 MG | 0.62 MG |
| Riboflavin | 0.026 MG | 0.17 MG |
| Niacin | 0.091 MG | 8.83 MG |
| Pantothenic acid | 0.061 MG | ~ |
| Vitamin B6 | 0.041 MG | ~ |
| Folate | 3 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 104 times more calcium than apple - chia seed has 631mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Chia seed is an excellent source of iron and it has 63 times more iron than apple - chia seed has 7.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 280% more potassium than apple - chia seed has 407mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 17.83 G |
| Total | 0.009 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than apple per 100 grams.
| Apple | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.043 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.043 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Chia Seeds (Seeds, chia seeds, dried) .
Apple g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or apple contain more calories in 100 grams?Chia seed is high in calories and apple has 90% less calories than chia seed - chia seed has 486 calories in 100g and apple has 52 calories.
Does chia seeds or apple have more carbohydrates?
By weight, chia seed is high in carbohydrates and apple has 70% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and apple has 13.8g of carbohydrates.
Does chia seeds or apple contain more calcium?
Chia seed is a rich source of calcium and it has 104 times more calcium than apple - chia seed has 631mg of calcium in 100 grams and apple has 6mg of calcium.
Does chia seeds or apple contain more iron?
Chia seed is an abundant source of iron and it has 63 times more iron than apple - chia seed has 7.7mg of iron in 100 grams and apple has 0.12mg of iron.
Does chia seeds or apple contain more potassium?
Chia seed is a rich source of potassium and it has 280% more potassium than apple - chia seed has 407mg of potassium in 100 grams and apple has 107mg of potassium.