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  6. Orange vs. Chia seeds

Orange vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between oranges and chia seeds?

  • Oranges are richer in vitamin C, yet chia seeds are richer in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3.
  • Chia seeds' daily need coverage for fiber is 128% higher.
  • Oranges have 33 times more vitamin C than chia seeds. Oranges have 53.2mg of vitamin C, while chia seeds have 1.6mg.
  • Chia seeds have a lower glycemic index than oranges.

We used Oranges, raw, all commercial varieties and Seeds, chia seeds, dried types in this comparison.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 -100%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +1477.5%
Contains more PotassiumPotassium +124.9%
Contains more IronIron +7620%
Contains more CopperCopper +1953.3%
Contains more ZincZinc +6442.9%
Contains more PhosphorusPhosphorus +6042.9%
Contains more ManganeseManganese +10792%
Contains more SeleniumSelenium +10940%

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.
Orange
Orange
5
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +3225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +612.6%
Contains more Vitamin B2Vitamin B2 +325%
Contains more Vitamin B3Vitamin B3 +3031.2%
Contains more FolateFolate +63.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Chia seeds DV% diff.
Polyunsaturated fat 0.025g 23.665g 158%
Fiber 2.4g 34.4g 128%
Phosphorus 14mg 860mg 121%
Manganese 0.025mg 2.723mg 117%
Selenium 0.5µg 55.2µg 99%
Copper 0.045mg 0.924mg 98%
Iron 0.1mg 7.72mg 95%
Magnesium 10mg 335mg 77%
Calcium 40mg 631mg 59%
Vitamin C 53.2mg 1.6mg 57%
Vitamin B3 0.282mg 8.83mg 53%
Fats 0.12g 30.74g 47%
Vitamin B1 0.087mg 0.62mg 44%
Zinc 0.07mg 4.58mg 41%
Protein 0.94g 16.54g 31%
Calories 47kcal 486kcal 22%
Saturated fat 0.015g 3.33g 15%
Vitamin B2 0.04mg 0.17mg 10%
Carbs 11.75g 42.12g 10%
Potassium 181mg 407mg 7%
Monounsaturated fat 0.023g 2.309g 6%
Vitamin B5 0.25mg 5%
Vitamin B6 0.06mg 5%
Folate 30µg 49µg 5%
Vitamin E 0.18mg 0.5mg 2%
Choline 8.4mg 2%
Sodium 0mg 16mg 1%
Vitamin A 11µg 1%
Net carbs 9.35g 7.72g N/A
Sugar 9.35g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.009mg 0.436mg 0%
Threonine 0.015mg 0.709mg 0%
Isoleucine 0.025mg 0.801mg 0%
Leucine 0.023mg 1.371mg 0%
Lysine 0.047mg 0.97mg 0%
Methionine 0.02mg 0.588mg 0%
Phenylalanine 0.031mg 1.016mg 0%
Valine 0.04mg 0.95mg 0%
Histidine 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +1395.7%
Contains more ProteinProtein +1659.6%
Contains more FatsFats +25516.7%
Contains more CarbsCarbs +258.5%
Contains more OtherOther +990.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.5%
Contains more Mono. FatMonounsaturated fat +9939.1%
Contains more Poly. FatPolyunsaturated fat +94560%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.