Mango vs. Chia Seeds
Nutrition comparison of Mango and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and chia seeds:
- Chia seed has more thiamin, riboflavin and niacin, however, mango contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Mango has 35.2 times less saturated fat than chia seed.
- Mango is an excellent source of Vitamin C.
USDA sources for nutritional information: Mango (Mangos, raw) 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 mango has 88% less calories than chia seed - mango has 60 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Mango has a macronutrient ratio of 5:90:5 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Chia Seeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 90% | 33% |
| Fat | 5% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and mango has 64% less carbohydrates than chia seed - mango has 15g 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 mango - mango has 1.6g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than mango - mango has 13.7g 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 19 times more protein than mango - mango has 0.82g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Mango has 35.2 times less saturated fat than chia seed - mango has 0.09g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and mango are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and mango does not contain significant amounts.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 21 times more Vitamin C than chia seed - mango has 36.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Mango has more Vitamin A than chia seed - mango has 54ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Mango and chia seeds contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Mango and chia seeds contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, mango contains more pantothenic acid and Vitamin B6. Both mango and chia seeds contain significant amounts of folate.
| Mango | Chia Seeds | |
|---|---|---|
| Thiamin | 0.028 MG | 0.62 MG |
| Riboflavin | 0.038 MG | 0.17 MG |
| Niacin | 0.669 MG | 8.83 MG |
| Pantothenic acid | 0.197 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 43 UG | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 56 times more calcium than mango - mango has 11mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 47 times more iron than mango - mango has 0.16mg 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 142% more potassium than mango - mango has 168mg 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 mango per 100 grams.
| Mango | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 17.83 G |
| Total | 0.051 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than mango per 100 grams.
| Mango | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.019 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.019 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: Mango (Mangos, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Mango g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does mango or chia seeds contain more calories in 100 grams?Chia seed is high in calories and mango has 90% less calories than chia seed - mango has 60 calories in 100g and chia seed has 486 calories.
Does mango or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and mango has 60% fewer carbohydrates than chia seed - mango has 15g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does mango or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 56 times more calcium than mango - mango has 11mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does mango or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 47 times more iron than mango - mango has 0.16mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does mango or chia seeds contain more potassium?
Chia seed is a rich source of potassium and it has 140% more potassium than mango - mango has 168mg of potassium in 100 grams and chia seed has 407mg of potassium.