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  6. Chia seeds vs. Orange

Chia seeds vs. Orange — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and oranges?

  • Chia seeds are richer in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3, yet oranges are richer in vitamin C.
  • Chia seeds' daily need coverage for fiber is 128% higher.
  • Chia seeds have 110 times more selenium than oranges. Chia seeds have 55.2µg of selenium, while oranges have 0.5µg.
  • Chia seeds have a lower glycemic index than oranges.

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

Infographic

Chia seeds vs Orange 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%
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%
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%
Contains less SodiumSodium -100%

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%
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%
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%
Contains more Vitamin CVitamin C +3225%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Orange DV% diff.
Polyunsaturated fat 23.665g 0.025g 158%
Fiber 34.4g 2.4g 128%
Phosphorus 860mg 14mg 121%
Manganese 2.723mg 0.025mg 117%
Selenium 55.2µg 0.5µg 99%
Copper 0.924mg 0.045mg 98%
Iron 7.72mg 0.1mg 95%
Magnesium 335mg 10mg 77%
Calcium 631mg 40mg 59%
Vitamin C 1.6mg 53.2mg 57%
Vitamin B3 8.83mg 0.282mg 53%
Fats 30.74g 0.12g 47%
Vitamin B1 0.62mg 0.087mg 44%
Zinc 4.58mg 0.07mg 41%
Protein 16.54g 0.94g 31%
Calories 486kcal 47kcal 22%
Saturated fat 3.33g 0.015g 15%
Vitamin B2 0.17mg 0.04mg 10%
Carbs 42.12g 11.75g 10%
Potassium 407mg 181mg 7%
Monounsaturated fat 2.309g 0.023g 6%
Vitamin B5 0.25mg 5%
Vitamin B6 0.06mg 5%
Folate 49µg 30µg 5%
Vitamin E 0.5mg 0.18mg 2%
Choline 8.4mg 2%
Sodium 16mg 0mg 1%
Vitamin A 11µg 1%
Net carbs 7.72g 9.35g N/A
Sugar 9.35g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.009mg 0%
Threonine 0.709mg 0.015mg 0%
Isoleucine 0.801mg 0.025mg 0%
Leucine 1.371mg 0.023mg 0%
Lysine 0.97mg 0.047mg 0%
Methionine 0.588mg 0.02mg 0%
Phenylalanine 1.016mg 0.031mg 0%
Valine 0.95mg 0.04mg 0%
Histidine 0.531mg 0.018mg 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
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
Contains more ProteinProtein +1659.6%
Contains more FatsFats +25516.7%
Contains more CarbsCarbs +258.5%
Contains more OtherOther +990.9%
Contains more WaterWater +1395.7%

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
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
Contains more Mono. FatMonounsaturated fat +9939.1%
Contains more Poly. FatPolyunsaturated fat +94560%
Contains less Sat. FatSaturated fat -99.5%

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