Grapefruit vs. Chia Seeds
Nutrition comparison of Grapefruit and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and chia seeds:
- Chia seed has more thiamin, riboflavin, niacin and folate, however, grapefruit contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Grapefruit has 157.5 times less saturated fat than chia seed.
- Grapefruit is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) 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 grapefruit has 91% less calories than chia seed - chia seed has 486 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Chia Seeds | |
|---|---|---|
| Protein | 7% | 13% |
| Carbohydrates | 91% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and grapefruit has 75% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 20 times more dietary fiber than grapefruit - chia seed has 34.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Chia seed has less sugar than grapefruit - grapefruit has 6.9g 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 20 times more protein than grapefruit - chia seed has 16.5g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 157.5 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
trans fat
Both chia seeds and grapefruit are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and grapefruit does not contain significant amounts.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 18 times more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than chia seed - grapefruit has 58ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and grapefruit contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, grapefruit contains more pantothenic acid and Vitamin B6.
| Grapefruit | Chia Seeds | |
|---|---|---|
| Thiamin | 0.043 MG | 0.62 MG |
| Riboflavin | 0.031 MG | 0.17 MG |
| Niacin | 0.204 MG | 8.83 MG |
| Pantothenic acid | 0.262 MG | ~ |
| Vitamin B6 | 0.053 MG | ~ |
| Folate | 13 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 27 times more calcium than grapefruit - chia seed has 631mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Chia seed is an excellent source of iron and it has 95 times more iron than grapefruit - chia seed has 7.7mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 201% more potassium than grapefruit - chia seed has 407mg of potassium per 100 grams and grapefruit has 135mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 17.83 G |
| Total | 0.008 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.029 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Chia Seeds (Seeds, chia seeds, dried) .
Grapefruit g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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| UG % |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or grapefruit contain more calories in 100 grams?Chia seed is high in calories and grapefruit has 90% less calories than chia seed - chia seed has 486 calories in 100g and grapefruit has 42 calories.
Does chia seeds or grapefruit have more carbohydrates?
By weight, chia seed is high in carbohydrates and grapefruit has 80% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does chia seeds or grapefruit contain more calcium?
Chia seed is a rich source of calcium and it has 27 times more calcium than grapefruit - chia seed has 631mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does chia seeds or grapefruit contain more iron?
Chia seed is an abundant source of iron and it has 95 times more iron than grapefruit - chia seed has 7.7mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does chia seeds or grapefruit contain more potassium?
Chia seed is a rich source of potassium and it has 200% more potassium than grapefruit - chia seed has 407mg of potassium in 100 grams and grapefruit has 135mg of potassium.