Blueberry vs. Chia Seeds
Nutrition comparison of Blueberry and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and chia seeds:
- Both chia seeds and blueberry are high in dietary fiber.
- Blueberry has 117.9 times less saturated fat than chia seed.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, blueberry contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) 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 blueberry has 88% less calories than chia seed - chia seed has 486 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Chia Seeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 91% | 33% |
| Fat | 5% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and blueberry has 66% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both chia seeds and blueberry are high in dietary fiber. Chia seed has 13 times more dietary fiber than blueberry - chia seed has 34.4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Chia seed has less sugar than blueberry - blueberry has 10g 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 21 times more protein than blueberry - chia seed has 16.5g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has 117.9 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
trans fat
Both chia seeds and blueberry are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and blueberry does not contain significant amounts.
Vitamins
Vitamin C
Blueberry has 506% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and chia seeds contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and blueberry contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Blueberry has more Vitamin K than chia seed - blueberry has 19.3ug 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, blueberry contains more pantothenic acid and Vitamin B6.
| Blueberry | Chia Seeds | |
|---|---|---|
| Thiamin | 0.037 MG | 0.62 MG |
| Riboflavin | 0.041 MG | 0.17 MG |
| Niacin | 0.418 MG | 8.83 MG |
| Pantothenic acid | 0.124 MG | ~ |
| Vitamin B6 | 0.052 MG | ~ |
| Folate | 6 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 104 times more calcium than blueberry - chia seed has 631mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Chia seed is an excellent source of iron and it has 26 times more iron than blueberry - chia seed has 7.7mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 429% more potassium than blueberry - chia seed has 407mg of potassium per 100 grams and blueberry has 77mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 17.83 G |
| Total | 0.058 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than blueberry per 100 grams.
| Blueberry | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.088 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Blueberry 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 blueberry contain more calories in 100 grams?Chia seed is high in calories and blueberry has 90% less calories than chia seed - chia seed has 486 calories in 100g and blueberry has 57 calories.
Does chia seeds or blueberry have more carbohydrates?
By weight, chia seed is high in carbohydrates and blueberry has 70% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does chia seeds or blueberry contain more calcium?
Chia seed is a rich source of calcium and it has 104 times more calcium than blueberry - chia seed has 631mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does chia seeds or blueberry contain more iron?
Chia seed is an abundant source of iron and it has 26 times more iron than blueberry - chia seed has 7.7mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does chia seeds or blueberry contain more potassium?
Chia seed is a rich source of potassium and it has 430% more potassium than blueberry - chia seed has 407mg of potassium in 100 grams and blueberry has 77mg of potassium.