Olives vs. Chia Seeds
Nutrition comparison of Olives and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and chia seeds:
- Both olives and chia seeds are high in calcium, calories and iron.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, olive contains more Vitamin B6.
- Chia seed is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olives and chia seeds are high in calories. Chia seed has 319% more calories than olive - olive has 116 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, olives is lighter in protein, lighter in carbs and much heavier in fat compared to chia seeds per calorie. Olives has a macronutrient ratio of 3:19:78 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Chia Seeds | |
|---|---|---|
| Protein | 3% | 13% |
| Carbohydrates | 19% | 33% |
| Fat | 78% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and olive has 86% less carbohydrates than chia seed - olive has 6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 20 times more dietary fiber than olive - olive has 1.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Chia seed is an excellent source of protein and it has 18 times more protein than olive - olive has 0.84g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Olive has 32% less saturated fat than chia seed - olive has 2.3g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and olives are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and olive does not contain significant amounts.
Vitamins
Vitamin C
Olives and chia seeds contain similar amounts of Vitamin C - olive has 0.9mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Olive has more Vitamin A than chia seed - olive has 17ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Olives and chia seeds contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Olives and chia seeds contain similar amounts of Vitamin K - olive has 1.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, olive contains more Vitamin B6.
| Olives | Chia Seeds | |
|---|---|---|
| Thiamin | 0.003 MG | 0.62 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | 0.037 MG | 8.83 MG |
| Pantothenic acid | 0.015 MG | ~ |
| Vitamin B6 | 0.009 MG | ~ |
| Folate | ~ | 49 UG |
Minerals
calcium
Both olives and chia seeds are high in calcium. Chia seed has 617% more calcium than olive - olive has 88mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both olives and chia seeds are high in iron. Chia seed has 23% more iron than olive - olive has 6.3mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 49 times more potassium than olive - olive has 8mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than olive per 100 grams.
| Olives | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.055 G | 0.093 G |
| linoleic acid | 0.629 G | 5.835 G |
| Total | 0.684 G | 5.928 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olives or Chia Seeds .
Note: The specific food items compared are: Olives (Olives, ripe, canned (small-extra large)) and Chia Seeds (Seeds, chia seeds, dried) .
Olives g
()
|
Daily Values (%) |
Chia Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olives or chia seeds contain more calories in 100 grams?Both olives and chia seeds are high in calories. Chia seed has 320% more calories than olive - olive has 116 calories in 100g and chia seed has 486 calories.
Does olives or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and olive has 90% fewer carbohydrates than chia seed - olive has 6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does olives or chia seeds contain more calcium?
Both olives and chia seeds are high in calcium. Chia seed has 620% more calcium than olive - olive has 88mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does olives or chia seeds contain more iron?
Both olives and chia seeds are high in iron. Chia seed has 20% more iron than olive - olive has 6.3mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does olives or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 49 times more potassium than olive - olive has 8mg of potassium in 100 grams and chia seed has 407mg of potassium.