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  6. Omelette vs. Chia seeds

Omelette vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between omelette and chia seeds?

  • Omelette has less fiber, manganese, phosphorus, copper, iron, magnesium, calcium, vitamin B3, and selenium than chia seeds.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Omelette has a lower glycemic index than chia seeds.

We used Egg, whole, cooked, omelet and Seeds, chia seeds, dried types in this comparison.

Infographic

Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
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 +2945.5%
Contains more CalciumCalcium +1214.6%
Contains more PotassiumPotassium +247.9%
Contains more IronIron +421.6%
Contains more CopperCopper +1366.7%
Contains more ZincZinc +320.2%
Contains more PhosphorusPhosphorus +415%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +11245.8%
Contains more SeleniumSelenium +114%

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% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
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 +158%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +127.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B3Vitamin B3 +13696.9%
Contains more FolateFolate +25.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 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 +1212.6%
Contains more ProteinProtein +56.5%
Contains more FatsFats +163.6%
Contains more CarbsCarbs +6481.3%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 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 +109.7%
Contains more Poly. FatPolyunsaturated fat +772.6%
~equal in Saturated fat ~3.33g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Omelette Chia seeds DV% diff.
Polyunsaturated fat 2.712g 23.665g 140%
Fiber 0g 34.4g 138%
Manganese 0.024mg 2.723mg 117%
Cholesterol 313mg 0mg 104%
Phosphorus 167mg 860mg 99%
Copper 0.063mg 0.924mg 96%
Iron 1.48mg 7.72mg 78%
Magnesium 11mg 335mg 77%
Calcium 48mg 631mg 58%
Vitamin B3 0.064mg 8.83mg 55%
Selenium 25.8µg 55.2µg 53%
Vitamin B1 0.034mg 0.62mg 49%
Choline 247.6mg 45%
Vitamin B12 0.76µg 0µg 32%
Zinc 1.09mg 4.58mg 32%
Fats 11.66g 30.74g 29%
Vitamin B5 1.289mg 26%
Vitamin A 172µg 19%
Vitamin B2 0.386mg 0.17mg 17%
Calories 154kcal 486kcal 17%
Carbs 0.64g 42.12g 14%
Protein 10.57g 16.54g 12%
Vitamin B6 0.143mg 11%
Vitamin D 1.7µg 9%
Potassium 117mg 407mg 9%
Vitamin D 69IU 9%
Monounsaturated fat 4.843g 2.309g 6%
Sodium 155mg 16mg 6%
Vitamin E 1.29mg 0.5mg 5%
Vitamin K 4.5µg 4%
Folate 39µg 49µg 3%
Vitamin C 0mg 1.6mg 2%
Net carbs 0.64g 7.72g N/A
Sugar 0.31g N/A
Trans fat 0.709g 0.14g N/A
Saturated fat 3.319g 3.33g 0%
Tryptophan 0.14mg 0.436mg 0%
Threonine 0.467mg 0.709mg 0%
Isoleucine 0.565mg 0.801mg 0%
Leucine 0.913mg 1.371mg 0%
Lysine 0.767mg 0.97mg 0%
Methionine 0.319mg 0.588mg 0%
Phenylalanine 0.572mg 1.016mg 0%
Valine 0.722mg 0.95mg 0%
Histidine 0.26mg 0.531mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
Omelette 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
45%
Omelette
32%
Chia seeds
Minerals Daily Need Coverage Score
37%
Omelette
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Omelette
Omelette is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Omelette
Omelette is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 139mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals

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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.