Watermelon vs. Chia Seeds
Nutrition comparison of Watermelon and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and chia seeds:
- Chia seed has more thiamin, riboflavin, niacin and folate, however, watermelon contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Watermelon has 207.1 times less saturated fat than chia seed.
USDA sources for nutritional information: Watermelon (Watermelon, 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 watermelon has 94% less calories than chia seed - watermelon has 30 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Chia Seeds | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 90% | 33% |
| Fat | 4% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and watermelon has 82% less carbohydrates than chia seed - watermelon has 7.6g 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 85 times more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than watermelon - watermelon has 6.2g 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 26 times more protein than watermelon - watermelon has 0.61g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Watermelon has 207.1 times less saturated fat than chia seed - watermelon has 0.02g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and watermelon are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and watermelon does not contain significant amounts.
Vitamins
Vitamin C
Watermelon has 406% more Vitamin C than chia seed - watermelon has 8.1mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than chia seed - watermelon has 28ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Watermelon and chia seeds contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Watermelon and chia seeds contain similar amounts of Vitamin K - watermelon has 0.1ug 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, watermelon contains more pantothenic acid and Vitamin B6.
| Watermelon | Chia Seeds | |
|---|---|---|
| Thiamin | 0.033 MG | 0.62 MG |
| Riboflavin | 0.021 MG | 0.17 MG |
| Niacin | 0.178 MG | 8.83 MG |
| Pantothenic acid | 0.221 MG | ~ |
| Vitamin B6 | 0.045 MG | ~ |
| Folate | 3 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 89 times more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 31 times more iron than watermelon - watermelon has 0.24mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 263% more potassium than watermelon - watermelon has 112mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than watermelon per 100 grams.
| Watermelon | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.05 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Watermelon 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 watermelon or chia seeds contain more calories in 100 grams?Chia seed is high in calories and watermelon has 90% less calories than chia seed - watermelon has 30 calories in 100g and chia seed has 486 calories.
Does watermelon or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and watermelon has 80% fewer carbohydrates than chia seed - watermelon has 7.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does watermelon or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 89 times more calcium than watermelon - watermelon has 7mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does watermelon or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 31 times more iron than watermelon - watermelon has 0.24mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does watermelon or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 260% more potassium than watermelon - watermelon has 112mg of potassium in 100 grams and chia seed has 407mg of potassium.