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  6. Olive vs. Chia seeds

Olive vs. Chia seeds — In-Depth Nutrition Comparison

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How are olive and chia seeds different?

  • Chia seeds have more fiber, phosphorus, manganese, selenium, magnesium, copper, iron, vitamin B3, calcium, and vitamin B1 than olive.
  • Daily need coverage for fiber for chia seeds is 125% higher.

Olives, ripe, canned (small-extra large) and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Olive 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.
Olive
Olive
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 more MagnesiumMagnesium +8275%
Contains more CalciumCalcium +617%
Contains more PotassiumPotassium +4987.5%
Contains more IronIron +133.9%
Contains more CopperCopper +268.1%
Contains more ZincZinc +1981.8%
Contains more PhosphorusPhosphorus +28566.7%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +13515%
Contains more SeleniumSelenium +6033.3%

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.
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +230%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin B1Vitamin B1 +20566.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +23764.9%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +1279.1%
Contains more ProteinProtein +1869%
Contains more FatsFats +187.8%
Contains more CarbsCarbs +572.8%
Contains more OtherOther +115.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 -57.5%
Contains more Mono. FatMonounsaturated fat +241.6%
Contains more Poly. FatPolyunsaturated fat +2497.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive Chia seeds
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Olive Chia seeds DV% diff.
Polyunsaturated fat 0.911g 23.665g 152%
Fiber 3.2g 34.4g 125%
Phosphorus 3mg 860mg 122%
Manganese 0.02mg 2.723mg 118%
Selenium 0.9µg 55.2µg 99%
Magnesium 4mg 335mg 79%
Copper 0.251mg 0.924mg 75%
Vitamin B3 0.037mg 8.83mg 55%
Iron 3.3mg 7.72mg 55%
Calcium 88mg 631mg 54%
Vitamin B1 0.003mg 0.62mg 51%
Zinc 0.22mg 4.58mg 40%
Fats 10.68g 30.74g 31%
Protein 0.84g 16.54g 31%
Sodium 735mg 16mg 31%
Calories 115kcal 486kcal 19%
Monounsaturated fat 7.888g 2.309g 14%
Vitamin B2 0mg 0.17mg 13%
Folate 0µg 49µg 12%
Potassium 8mg 407mg 12%
Carbs 6.26g 42.12g 12%
Saturated fat 1.415g 3.33g 9%
Vitamin E 1.65mg 0.5mg 8%
Vitamin A 20µg 2%
Choline 10.3mg 2%
Vitamin B6 0.009mg 1%
Vitamin K 1.4µg 1%
Vitamin C 0.9mg 1.6mg 1%
Net carbs 3.06g 7.72g N/A
Vitamin B5 0.015mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.026mg 0.709mg 0%
Isoleucine 0.031mg 0.801mg 0%
Leucine 0.05mg 1.371mg 0%
Lysine 0.032mg 0.97mg 0%
Methionine 0.012mg 0.588mg 0%
Phenylalanine 0.029mg 1.016mg 0%
Valine 0.038mg 0.95mg 0%
Histidine 0.023mg 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?

ok
ok
is better in case of low diet
Olive Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Olive
32%
Chia seeds
Minerals Daily Need Coverage Score
35%
Olive
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 1.915g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 719mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.5)
Which food is richer in minerals?
Chia seeds
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.