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Chia seeds vs. Omelette — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and omelette?

  • 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.
  • Chia seeds have 138 times more vitamin B3 than omelette. Chia seeds have 8.83mg of vitamin B3, while omelette has 0.064mg.
  • Omelette has a lower glycemic index than chia seeds.

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

Infographic

Chia seeds vs Omelette 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%
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%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B3Vitamin B3 +13696.9%
Contains more FolateFolate +25.6%
Contains more Vitamin EVitamin E +158%
Contains more Vitamin B2Vitamin B2 +127.1%
Contains more Vitamin B12Vitamin B12 +∞%

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

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Poly. FatPolyunsaturated fat +772.6%
Contains more Mono. FatMonounsaturated fat +109.7%
~equal in Saturated fat ~3.319g

Comparison summary table

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

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.