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.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Chia Seeds src

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.

Blueberry Chia Seeds
Protein 4% 13%
Carbohydrates 91% 33%
Fat 4% 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 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 Blueberry or Chia Seeds .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Chia Seeds (Seeds, chia seeds, dried) .

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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.