Cantaloupe vs. Chia Seeds

Nutrition comparison of Cantaloupe and Chia Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cantaloupe versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cantaloupe and chia seeds:

  • Both cantaloupe and chia seeds are high in potassium.
  • Cantaloupe has 64.2 times less saturated fat than chia seed.
  • Cantaloupe is an excellent source of Vitamin A and Vitamin C.
  • Chia seed has more thiamin, riboflavin, niacin and folate, however, cantaloupe contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
Detailed nutritional comparison of cantaloupe 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: Cantaloupe (Melons, cantaloupe, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Cantaloupe src
Image of Chia Seeds src

Calories and Carbs

calories

Chia seed is high in calories and cantaloupe has 93% less calories than chia seed - cantaloupe has 34 calories per 100 grams and chia seed has 486 calories.

For macronutrient ratios, cantaloupe is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Cantaloupe has a macronutrient ratio of 9:87:5 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cantaloupe Chia Seeds
Protein 9% 13%
Carbohydrates 87% 33%
Fat 5% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and cantaloupe has 81% less carbohydrates than chia seed - cantaloupe has 8.2g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has 37 times more dietary fiber than cantaloupe - cantaloupe has 0.9g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.

sugar

Chia seed has less sugar than cantaloupe - cantaloupe has 7.9g 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 18 times more protein than cantaloupe - cantaloupe has 0.84g of protein per 100 grams and chia seed has 16.5g of protein.

Fat

saturated fat

Cantaloupe has 64.2 times less saturated fat than chia seed - cantaloupe has 0.05g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.

trans fat

Both chia seeds and cantaloupe are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cantaloupe does not contain significant amounts.

Vitamins

Vitamin C

Cantaloupe is an excellent source of Vitamin C and it has 21 times more Vitamin C than chia seed - cantaloupe has 36.7mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.

Vitamin A

Cantaloupe is an excellent source of Vitamin A and it has more Vitamin A than chia seed - cantaloupe has 169ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Cantaloupe and chia seeds contain similar amounts of Vitamin E - cantaloupe has 0.05mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.

Vitamin K

Cantaloupe and chia seeds contain similar amounts of Vitamin K - cantaloupe has 2.5ug 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, cantaloupe contains more pantothenic acid and Vitamin B6.

Cantaloupe Chia Seeds
Thiamin 0.041 MG 0.62 MG
Riboflavin 0.019 MG 0.17 MG
Niacin 0.734 MG 8.83 MG
Pantothenic acid 0.105 MG ~
Vitamin B6 0.072 MG ~
Folate 21 UG 49 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 69 times more calcium than cantaloupe - cantaloupe has 9mg of calcium per 100 grams and chia seed has 631mg of calcium.

iron

Chia seed is an excellent source of iron and it has 35 times more iron than cantaloupe - cantaloupe has 0.21mg of iron per 100 grams and chia seed has 7.7mg of iron.

potassium

Both cantaloupe and chia seeds are high in potassium. Chia seed has 52% more potassium than cantaloupe - cantaloupe has 267mg of potassium per 100 grams and chia seed has 407mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cantaloupe per 100 grams.

Cantaloupe Chia Seeds
alpha linoleic acid 0.046 G 17.83 G
Total 0.046 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than cantaloupe per 100 grams.

Cantaloupe Chia Seeds
linoleic acid 0.035 G 5.835 G
other omega 6 ~ 0.093 G
Total 0.035 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 Cantaloupe or Chia Seeds .

Note: The specific food items compared are: Cantaloupe (Melons, cantaloupe, raw) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does cantaloupe or chia seeds contain more calories in 100 grams?
Chia seed is high in calories and cantaloupe has 90% less calories than chia seed - cantaloupe has 34 calories in 100g and chia seed has 486 calories.

Does cantaloupe or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and cantaloupe has 80% fewer carbohydrates than chia seed - cantaloupe has 8.2g of carbs for 100g and chia seed has 42.1g of carbohydrates.

Does cantaloupe or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 69 times more calcium than cantaloupe - cantaloupe has 9mg of calcium in 100 grams and chia seed has 631mg of calcium.

Does cantaloupe or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 35 times more iron than cantaloupe - cantaloupe has 0.21mg of iron in 100 grams and chia seed has 7.7mg of iron.

Does cantaloupe or chia seeds contain more potassium?
Both cantaloupe and chia seeds are high in potassium. Chia seed has 50% more potassium than cantaloupe - cantaloupe has 267mg of potassium in 100 grams and chia seed has 407mg of potassium.