Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and chia seeds:
Chia seed is high in calories and orange has 91% less calories than chia seed - orange has 46 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Orange has a macronutrient ratio of 6:91:4 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Orange | Chia Seeds | |
---|---|---|
Protein | 6% | 13% |
Carbohydrates | 91% | 33% |
Fat | 4% | 54% |
Alcohol | ~ | ~ |
Chia seed is high in carbohydrates and orange has 73% less carbohydrates than chia seed - orange has 11.5g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
Both orange and chia seeds are high in dietary fiber. Chia seed has 13 times more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Chia seed has less sugar than orange - orange has 9.1g of sugar per 100 grams and chia seed does not contain significant amounts.
Chia seed is an excellent source of protein and it has 22 times more protein than orange - orange has 0.7g of protein per 100 grams and chia seed has 16.5g of protein.
Orange has 132.2 times less saturated fat than chia seed - orange has 0.03g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
Both chia seeds and orange are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and orange does not contain significant amounts.
Orange is an excellent source of Vitamin C and it has 27 times more Vitamin C than chia seed - orange has 45mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Orange has more Vitamin A than chia seed - orange has 11ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Orange and chia seeds contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Chia seed has more thiamin, riboflavin, niacin and folate, however, orange contains more pantothenic acid and Vitamin B6.
Orange | Chia Seeds | |
---|---|---|
Thiamin | 0.1 MG | 0.62 MG |
Riboflavin | 0.04 MG | 0.17 MG |
Niacin | 0.4 MG | 8.83 MG |
Pantothenic acid | 0.25 MG | ~ |
Vitamin B6 | 0.051 MG | ~ |
Folate | 17 UG | 49 UG |
Both orange and chia seeds are high in calcium. Chia seed has 13 times more calcium than orange - orange has 43mg of calcium per 100 grams and chia seed has 631mg of calcium.
Chia seed is an excellent source of iron and it has 84 times more iron than orange - orange has 0.09mg of iron per 100 grams and chia seed has 7.7mg of iron.
Chia seed is an excellent source of potassium and it has 141% more potassium than orange - orange has 169mg of potassium per 100 grams and chia seed has 407mg of potassium.
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than orange per 100 grams.
Orange | Chia Seeds | |
---|---|---|
alpha linoleic acid | 0.011 G | 17.83 G |
Total | 0.011 G | 17.83 G |
Comparing omega-6 fatty acids, chia seed has more linoleic acid than orange per 100 grams.
Orange | Chia Seeds | |
---|---|---|
linoleic acid | 0.031 G | 5.835 G |
other omega 6 | ~ | 0.093 G |
Total | 0.031 G | 5.928 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Chia Seeds (Seeds, chia seeds, dried) .
Orange g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
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G % | |
G % |
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5% | saturated fat | 5% |
|
G % | |
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||