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.
Detailed nutritional comparison of apple and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Apple src
Image of Chia Seeds src

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 2:95:3 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 95% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Chia Seeds .

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) .

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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.

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