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  6. Mandarin orange vs. Chia seeds

Mandarin orange vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and chia seeds

  • Chia seeds are richer than mandarin oranges in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 130% higher.
  • Chia seeds have a lower glycemic index than mandarin oranges.

Food types used in this article are Tangerines, (mandarin oranges), raw and Seeds, chia seeds, dried.

Infographic

Mandarin orange vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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 +2691.7%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +5046.7%
Contains more CopperCopper +2100%
Contains more ZincZinc +6442.9%
Contains more PhosphorusPhosphorus +4200%
Contains more ManganeseManganese +6882.1%
Contains more SeleniumSelenium +55100%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 CVitamin C +1568.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +969%
Contains more Vitamin B2Vitamin B2 +372.2%
Contains more Vitamin B3Vitamin B3 +2248.4%
Contains more FolateFolate +206.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Chia seeds DV% diff.
Polyunsaturated fat 0.065g 23.665g 157%
Fiber 1.8g 34.4g 130%
Phosphorus 20mg 860mg 120%
Manganese 0.039mg 2.723mg 117%
Selenium 0.1µg 55.2µg 100%
Copper 0.042mg 0.924mg 98%
Iron 0.15mg 7.72mg 95%
Magnesium 12mg 335mg 77%
Calcium 37mg 631mg 59%
Vitamin B3 0.376mg 8.83mg 53%
Fats 0.31g 30.74g 47%
Vitamin B1 0.058mg 0.62mg 47%
Zinc 0.07mg 4.58mg 41%
Protein 0.81g 16.54g 31%
Vitamin C 26.7mg 1.6mg 28%
Calories 53kcal 486kcal 22%
Saturated fat 0.039g 3.33g 15%
Vitamin B2 0.036mg 0.17mg 10%
Carbs 13.34g 42.12g 10%
Folate 16µg 49µg 8%
Potassium 166mg 407mg 7%
Monounsaturated fat 0.06g 2.309g 6%
Vitamin B6 0.078mg 6%
Vitamin B5 0.216mg 4%
Vitamin A 34µg 4%
Fructose 2.4g 3%
Vitamin E 0.2mg 0.5mg 2%
Choline 10.2mg 2%
Sodium 2mg 16mg 1%
Net carbs 11.54g 7.72g N/A
Sugar 10.58g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.002mg 0.436mg 0%
Threonine 0.016mg 0.709mg 0%
Isoleucine 0.017mg 0.801mg 0%
Leucine 0.028mg 1.371mg 0%
Lysine 0.032mg 0.97mg 0%
Methionine 0.002mg 0.588mg 0%
Phenylalanine 0.018mg 1.016mg 0%
Valine 0.021mg 0.95mg 0%
Histidine 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 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 WaterWater +1368.4%
Contains more ProteinProtein +1942%
Contains more FatsFats +9816.1%
Contains more CarbsCarbs +215.7%
Contains more OtherOther +1197.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +3748.3%
Contains more Poly. FatPolyunsaturated fat +36307.7%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.