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  6. Chia seeds vs. Oregano

Chia seeds vs. Oregano — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and oregano

  • Chia seeds have more phosphorus, selenium, and vitamin B1; however, oregano is higher in iron, vitamin E, manganese, calcium, folate, vitamin A, and fiber.
  • Oregano covers your daily need for iron, 364% more than chia seeds.
  • Chia seeds have 12 times more selenium than oregano. While chia seeds have 55.2µg of selenium, oregano has only 4.5µg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Spices, oregano, dried.

Infographic

Chia seeds vs Oregano 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 193% 479% 111% 1380% 211% 73% 63% 3.3% 651% 25%
Contains more MagnesiumMagnesium +24.1%
Contains more CopperCopper +46%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +481.1%
Contains less SodiumSodium -36%
Contains more SeleniumSelenium +1126.7%
Contains more CalciumCalcium +153.1%
Contains more PotassiumPotassium +209.6%
Contains more IronIron +376.7%
Contains more ManganeseManganese +83.3%

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 7.7% 28% 365% 0% 44% 122% 87% 55% 241% 0% 1554% 178% 18%
Contains more Vitamin B1Vitamin B1 +250.3%
Contains more Vitamin B3Vitamin B3 +90.3%
Contains more Vitamin CVitamin C +43.8%
Contains more Vitamin EVitamin E +3552%
Contains more Vitamin B2Vitamin B2 +210.6%
Contains more FolateFolate +383.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Oregano DV% diff.
Vitamin K 621.7µg 518%
Iron 7.72mg 36.8mg 364%
Polyunsaturated fat 23.665g 1.369g 149%
Vitamin E 0.5mg 18.26mg 118%
Phosphorus 860mg 148mg 102%
Manganese 2.723mg 4.99mg 99%
Calcium 631mg 1597mg 97%
Selenium 55.2µg 4.5µg 92%
Vitamin B6 1.044mg 80%
Folate 49µg 237µg 47%
Fats 30.74g 4.28g 41%
Vitamin B1 0.62mg 0.177mg 37%
Copper 0.924mg 0.633mg 32%
Fiber 34.4g 42.5g 32%
Vitamin B2 0.17mg 0.528mg 28%
Vitamin B3 8.83mg 4.64mg 26%
Potassium 407mg 1260mg 25%
Vitamin B5 0.921mg 18%
Zinc 4.58mg 2.69mg 17%
Protein 16.54g 9g 15%
Magnesium 335mg 270mg 15%
Calories 486kcal 265kcal 11%
Vitamin A 85µg 9%
Carbs 42.12g 68.92g 9%
Saturated fat 3.33g 1.551g 8%
Choline 32.3mg 6%
Monounsaturated fat 2.309g 0.716g 4%
Fructose 1.13g 1%
Vitamin C 1.6mg 2.3mg 1%
Net carbs 7.72g 26.42g N/A
Sugar 4.09g N/A
Sodium 16mg 25mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.203mg 0%
Threonine 0.709mg 0.322mg 0%
Isoleucine 0.801mg 0.441mg 0%
Leucine 1.371mg 0.78mg 0%
Lysine 0.97mg 0.5mg 0%
Methionine 0.588mg 0.127mg 0%
Phenylalanine 1.016mg 0.449mg 0%
Valine 0.95mg 0.585mg 0%
Histidine 0.531mg 0.144mg 0%
Omega-3 - ALA 17.83g 0.621g 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
9% 4% 69% 10% 8%
Protein: 9 g
Fats: 4.28 g
Carbs: 68.92 g
Water: 9.93 g
Other: 7.87 g
Contains more ProteinProtein +83.8%
Contains more FatsFats +618.2%
Contains more CarbsCarbs +63.6%
Contains more WaterWater +71.2%
Contains more OtherOther +64%

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
43% 20% 38%
Saturated fat: Sat. Fat 1.551 g
Monounsaturated fat: Mono. Fat 0.716 g
Polyunsaturated fat: Poly. Fat 1.369 g
Contains more Mono. FatMonounsaturated fat +222.5%
Contains more Poly. FatPolyunsaturated fat +1628.6%
Contains less Sat. FatSaturated fat -53.4%

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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. Oregano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171328/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.