Nectarine vs. Chia Seeds
Nutrition comparison of Nectarine and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nectarine
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nectarine and chia seeds:
- Both nectarine and chia seeds are high in potassium.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, nectarine contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron and protein.
- Nectarine has 132.2 times less saturated fat than chia seed.
USDA sources for nutritional information: Nectarine (Nectarines, 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 nectarine has 91% less calories than chia seed - nectarine has 44 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, nectarine is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Nectarine has a macronutrient ratio of 9:85:6 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nectarine | Chia Seeds | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 85% | 33% |
| Fat | 6% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and nectarine has 75% less carbohydrates than chia seed - nectarine has 10.6g 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 19 times more dietary fiber than nectarine - nectarine has 1.7g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than nectarine - nectarine 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 14 times more protein than nectarine - nectarine has 1.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Nectarine has 132.2 times less saturated fat than chia seed - nectarine has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and nectarine are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and nectarine does not contain significant amounts.
Vitamins
Vitamin C
Nectarine has 238% more Vitamin C than chia seed - nectarine has 5.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Nectarine has more Vitamin A than chia seed - nectarine has 17ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Nectarine and chia seeds contain similar amounts of Vitamin E - nectarine has 0.77mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Nectarine and chia seeds contain similar amounts of Vitamin K - nectarine has 2.2ug 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, nectarine contains more pantothenic acid and Vitamin B6.
| Nectarine | Chia Seeds | |
|---|---|---|
| Thiamin | 0.034 MG | 0.62 MG |
| Riboflavin | 0.027 MG | 0.17 MG |
| Niacin | 1.125 MG | 8.83 MG |
| Pantothenic acid | 0.185 MG | ~ |
| Vitamin B6 | 0.025 MG | ~ |
| Folate | 5 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 104 times more calcium than nectarine - nectarine has 6mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 26 times more iron than nectarine - nectarine has 0.28mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both nectarine and chia seeds are high in potassium. Chia seed has 102% more potassium than nectarine - nectarine has 201mg 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 nectarine per 100 grams.
| Nectarine | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 17.83 G |
| Total | 0.002 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than nectarine per 100 grams.
| Nectarine | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.111 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.111 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: Nectarine (Nectarines, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Nectarine 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 % |
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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 % |
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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 nectarine or chia seeds contain more calories in 100 grams?Chia seed is high in calories and nectarine has 90% less calories than chia seed - nectarine has 44 calories in 100g and chia seed has 486 calories.
Does nectarine or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and nectarine has 80% fewer carbohydrates than chia seed - nectarine has 10.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does nectarine or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 104 times more calcium than nectarine - nectarine has 6mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does nectarine or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 26 times more iron than nectarine - nectarine has 0.28mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does nectarine or chia seeds contain more potassium?
Both nectarine and chia seeds are high in potassium. Chia seed has 100% more potassium than nectarine - nectarine has 201mg of potassium in 100 grams and chia seed has 407mg of potassium.