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  6. Chia seeds vs. Orange juice

Chia seeds vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between chia seeds and orange juice

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3; however, orange juice has more vitamin C.
  • Chia seeds' daily need coverage for fiber is 137% more.
  • Chia seeds have 552 times more selenium than orange juice. Chia seeds have 55.2µg of selenium, while orange juice has 0.1µg.
  • Orange juice has a higher glycemic index than chia seeds.

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

Infographic

Chia seeds vs Orange juice 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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +5636.4%
Contains more PotassiumPotassium +103.5%
Contains more IronIron +3760%
Contains more CopperCopper +2000%
Contains more ZincZinc +9060%
Contains more PhosphorusPhosphorus +4958.8%
Contains more ManganeseManganese +19350%
Contains more SeleniumSelenium +55100%
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%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B1Vitamin B1 +588.9%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +2107.5%
Contains more FolateFolate +63.3%
Contains more Vitamin CVitamin C +3025%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Orange juice DV% diff.
Polyunsaturated fat 23.665g 0.04g 158%
Fiber 34.4g 0.2g 137%
Phosphorus 860mg 17mg 120%
Manganese 2.723mg 0.014mg 118%
Selenium 55.2µg 0.1µg 100%
Copper 0.924mg 0.044mg 98%
Iron 7.72mg 0.2mg 94%
Magnesium 335mg 11mg 77%
Calcium 631mg 11mg 62%
Vitamin C 1.6mg 50mg 54%
Vitamin B3 8.83mg 0.4mg 53%
Fats 30.74g 0.2g 47%
Vitamin B1 0.62mg 0.09mg 44%
Zinc 4.58mg 0.05mg 41%
Protein 16.54g 0.7g 32%
Calories 486kcal 45kcal 22%
Saturated fat 3.33g 0.024g 15%
Vitamin B2 0.17mg 0.03mg 11%
Carbs 42.12g 10.4g 11%
Monounsaturated fat 2.309g 0.036g 6%
Potassium 407mg 200mg 6%
Folate 49µg 30µg 5%
Vitamin B5 0.19mg 4%
Vitamin E 0.5mg 0.04mg 3%
Vitamin B6 0.04mg 3%
Choline 6.2mg 1%
Sodium 16mg 1mg 1%
Vitamin A 10µg 1%
Net carbs 7.72g 10.2g N/A
Sugar 8.4g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.002mg 0%
Threonine 0.709mg 0.008mg 0%
Isoleucine 0.801mg 0.008mg 0%
Leucine 1.371mg 0.013mg 0%
Lysine 0.97mg 0.009mg 0%
Methionine 0.588mg 0.003mg 0%
Phenylalanine 1.016mg 0.009mg 0%
Valine 0.95mg 0.011mg 0%
Histidine 0.531mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2262.9%
Contains more FatsFats +15270%
Contains more CarbsCarbs +305%
Contains more OtherOther +1100%
Contains more WaterWater +1422.4%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +6313.9%
Contains more Poly. FatPolyunsaturated fat +59062.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.