Orange vs. Chia Seeds

Nutrition comparison of Orange and Chia Seeds


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:

  • Both orange and chia seeds are high in calcium and dietary fiber.
  • Chia seed has more thiamin, riboflavin, niacin and folate, however, orange contains more pantothenic acid and Vitamin B6.
  • Chia seed is an excellent source of iron, potassium and protein.
  • Orange has 132.2 times less saturated fat than chia seed.
  • Orange is an excellent source of Vitamin C.
Detailed nutritional comparison of orange and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Chia Seeds src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Chia seed has less sugar than orange - orange has 9.1g of sugar per 100 grams and chia seed does not contain significant amounts.



Protein

protein

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.

Fat

saturated fat

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.

trans 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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



Customize your serving size


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

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