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  6. Chia seeds vs. Mango

Chia seeds vs. Mango — In-Depth Nutrition Comparison

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Important differences between chia seeds and mango

  • Mango has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 131% more.
  • Chia seeds have 92 times more selenium than mango. Chia seeds have 55.2µg of selenium, while mango has 0.6µg.
  • Mango has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Mangos, raw.

Infographic

Chia seeds vs Mango 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Mango
Mango
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 3.3%
Contains more MagnesiumMagnesium +3250%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +142.3%
Contains more IronIron +4725%
Contains more CopperCopper +732.4%
Contains more ZincZinc +4988.9%
Contains more PhosphorusPhosphorus +6042.9%
Contains more ManganeseManganese +4222.2%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -93.8%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Mango
Mango
7
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
Contains more Vitamin B1Vitamin B1 +2114.3%
Contains more Vitamin B2Vitamin B2 +347.4%
Contains more Vitamin B3Vitamin B3 +1219.9%
Contains more FolateFolate +14%
Contains more Vitamin CVitamin C +2175%
Contains more Vitamin EVitamin E +80%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Mango DV% diff.
Polyunsaturated fat 23.665g 0.071g 157%
Fiber 34.4g 1.6g 131%
Phosphorus 860mg 14mg 121%
Manganese 2.723mg 0.063mg 116%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 0.16mg 95%
Copper 0.924mg 0.111mg 90%
Magnesium 335mg 10mg 77%
Calcium 631mg 11mg 62%
Vitamin B3 8.83mg 0.669mg 51%
Vitamin B1 0.62mg 0.028mg 49%
Fats 30.74g 0.38g 47%
Zinc 4.58mg 0.09mg 41%
Vitamin C 1.6mg 36.4mg 39%
Protein 16.54g 0.82g 31%
Calories 486kcal 60kcal 21%
Saturated fat 3.33g 0.092g 15%
Vitamin B2 0.17mg 0.038mg 10%
Vitamin B6 0.119mg 9%
Carbs 42.12g 14.98g 9%
Potassium 407mg 168mg 7%
Vitamin A 54µg 6%
Fructose 4.68g 6%
Monounsaturated fat 2.309g 0.14g 5%
Vitamin K 4.2µg 4%
Vitamin B5 0.197mg 4%
Vitamin E 0.5mg 0.9mg 3%
Folate 49µg 43µg 2%
Sodium 16mg 1mg 1%
Choline 7.6mg 1%
Net carbs 7.72g 13.38g N/A
Sugar 13.66g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.013mg 0%
Threonine 0.709mg 0.031mg 0%
Isoleucine 0.801mg 0.029mg 0%
Leucine 1.371mg 0.05mg 0%
Lysine 0.97mg 0.066mg 0%
Methionine 0.588mg 0.008mg 0%
Phenylalanine 1.016mg 0.027mg 0%
Valine 0.95mg 0.042mg 0%
Histidine 0.531mg 0.019mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Mango
Mango
1
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more ProteinProtein +1917.1%
Contains more FatsFats +7989.5%
Contains more CarbsCarbs +181.2%
Contains more OtherOther +1233.3%
Contains more WaterWater +1339%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 g
Contains more Mono. FatMonounsaturated fat +1549.3%
Contains more Poly. FatPolyunsaturated fat +33231%
Contains less Sat. FatSaturated fat -97.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.