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  6. Olive oil vs. Chia seeds

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

Olive oil vs Chia seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Chia seeds 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
17% 31% 42% 6% 5%
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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
11% 8% 81%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.