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.
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.
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 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 Orange or Chia Seeds .
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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| G % |
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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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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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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 orange or chia seeds contain more calories in 100 grams?Chia seed is high in calories and orange has 90% less calories than chia seed - orange has 46 calories in 100g and chia seed has 486 calories.
Does orange or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and orange has 70% fewer carbohydrates than chia seed - orange has 11.5g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does orange or chia seeds contain more calcium?
Both orange and chia seeds are high in calcium. Chia seed has 13 times more calcium than orange - orange has 43mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does orange or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 84 times more iron than orange - orange has 0.09mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does orange or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 140% more potassium than orange - orange has 169mg of potassium in 100 grams and chia seed has 407mg of potassium.