Olive oil vs. Chia seeds — In-Depth Nutrition Comparison
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How are olive oil and chia seeds different?
- Olive oil is higher in vitamin E; however, chia seeds are richer in fiber, phosphorus, manganese, copper, selenium, iron, magnesium, calcium, and vitamin B3.
- Daily need coverage for fiber for chia seeds is 138% higher.
- Olive oil contains 29 times more vitamin E than chia seeds. While olive oil contains 14.35mg of vitamin E, chia seeds contain only 0.5mg.
- Olive oil has a lower glycemic index (0) than chia seeds (15).
Oil, olive, salad or cooking and Seeds, chia seeds, dried are the varieties used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -87.5% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +63000% |
| Contains more PotassiumPotassium | +40600% |
| Contains more IronIron | +1278.6% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +2770% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +225.3% |
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
13.808 g
Monounsaturated fat:
Mono. Fat
72.961 g
Polyunsaturated fat:
Poly. Fat
10.523 g
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated fat | +3059.9% |
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Poly. FatPolyunsaturated fat | +124.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Monounsaturated fat | 72.961g | 2.309g | 177% |
| Fiber | 0g | 34.4g | 138% |
| Phosphorus | 0mg | 860mg | 123% |
| Manganese | 0mg | 2.723mg | 118% |
| Fats | 100g | 30.74g | 107% |
| Copper | 0mg | 0.924mg | 103% |
| Selenium | 0µg | 55.2µg | 100% |
| Vitamin E | 14.35mg | 0.5mg | 92% |
| Iron | 0.56mg | 7.72mg | 90% |
| Polyunsaturated fat | 10.523g | 23.665g | 88% |
| Magnesium | 0mg | 335mg | 80% |
| Calcium | 1mg | 631mg | 63% |
| Vitamin B3 | 0mg | 8.83mg | 55% |
| Vitamin B1 | 0mg | 0.62mg | 52% |
| Vitamin K | 60.2µg | 50% | |
| Saturated fat | 13.808g | 3.33g | 48% |
| Zinc | 0mg | 4.58mg | 42% |
| Protein | 0g | 16.54g | 33% |
| Calories | 884kcal | 486kcal | 20% |
| Carbs | 0g | 42.12g | 14% |
| Vitamin B2 | 0mg | 0.17mg | 13% |
| Folate | 0µg | 49µg | 12% |
| Potassium | 1mg | 407mg | 12% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Sodium | 2mg | 16mg | 1% |
| Net carbs | 0g | 7.72g | N/A |
| Trans fat | 0.14g | N/A | |
| Choline | 0.3mg | 0% | |
| Tryptophan | 0mg | 0.436mg | 0% |
| Threonine | 0mg | 0.709mg | 0% |
| Isoleucine | 0mg | 0.801mg | 0% |
| Leucine | 0mg | 1.371mg | 0% |
| Lysine | 0mg | 0.97mg | 0% |
| Methionine | 0mg | 0.588mg | 0% |
| Phenylalanine | 0mg | 1.016mg | 0% |
| Valine | 0mg | 0.95mg | 0% |
| Histidine | 0mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
32%
Minerals Daily Need Coverage Score
2%
221%
Comparison summary
Which food contains less Sodium?
Olive oil contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Olive oil is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 10.478g)
Which food is cheaper?
Chia seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.