Side-by-Side Comparison

Chia Seeds vs Orange

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

fruits

Orange

47Calories

0.9Protein

2.4Fiber

53.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-90%

Orange

Orange has fewer calories (energy) (47 kcal vs 486 kcal, 439 kcal less).

Higher Protein

+1660%

Chia Seeds

Chia Seeds provides 16.5 g vs 0.94 g in Orange (+15.6 g, +1660%).

Higher Dietary Fiber

+1333%

Chia Seeds

Chia Seeds provides 34.4 g vs 2.4 g in Orange (+32.0 g, +1333%).

Higher Vitamin C

+3225%

Orange

Orange provides 53.2 mg vs 1.6 mg in Chia Seeds (+51.6 mg, +3225%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Orange100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Orange

47 kcal2% DV

Chia Seeds provides 486 kcal vs 47 kcal in Orange (+439 kcal, +934%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Orange

0.94 g2% DV

Chia Seeds provides 16.5 g vs 0.94 g in Orange (+15.6 g, +1660%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Orange

11.8 g4% DV

Chia Seeds provides 42.1 g vs 11.8 g in Orange (+30.4 g, +258%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Orange

2.4 g9% DV

Chia Seeds provides 34.4 g vs 2.4 g in Orange (+32.0 g, +1333%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Orange

0.12 g

Chia Seeds provides 30.7 g vs 0.12 g in Orange (+30.6 g, +25517%).

Total SugarsOrange higher

Chia Seeds

0 g

Orange

9.4 g19% DV

Orange has higher total sugars (9.4 g vs 0 g).

Vitamins12 nutrients

Vitamin COrange higher

Chia Seeds

1.6 mg2% DV

Orange

53.2 mg59% DV

Orange provides 53.2 mg vs 1.6 mg in Chia Seeds (+51.6 mg, +3225%).

Vitamin A (RAE)Orange higher

Chia Seeds

3.0 µg

Orange

11 µg1% DV

Orange provides 11 µg vs 3.0 µg in Chia Seeds (+8.0 µg, +267%).

Vitamin DSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Orange

0.18 mg1% DV

Chia Seeds provides 0.50 mg vs 0.18 mg in Orange (+0.32 mg, +178%).

Vitamin KSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Orange

30 µg8% DV

Chia Seeds provides 49 µg vs 30 µg in Orange (+19 µg, +63%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Orange

0.09 mg7% DV

Chia Seeds provides 0.62 mg vs 0.09 mg in Orange (+0.53 mg, +613%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Orange

0.04 mg3% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Orange

0.28 mg2% DV

Chia Seeds provides 8.8 mg vs 0.28 mg in Orange (+8.5 mg, +3031%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Orange

0.25 mg5% DV

Chia Seeds provides 0.94 mg vs 0.25 mg in Orange (+0.69 mg, +276%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Orange

0.06 mg4% DV

Both Chia Seeds and Orange provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Orange

0 mg

Chia Seeds has higher sodium (16.0 mg vs 0 mg).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Orange

181 mg4% DV

Chia Seeds provides 407 mg vs 181 mg in Orange (+226 mg, +125%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Orange

40.0 mg3% DV

Chia Seeds provides 631 mg vs 40.0 mg in Orange (+591 mg, +1478%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Orange

0.10 mg1% DV

Chia Seeds provides 7.7 mg vs 0.10 mg in Orange (+7.6 mg, +7620%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Orange

10.0 mg2% DV

Chia Seeds provides 335 mg vs 10.0 mg in Orange (+325 mg, +3250%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Orange

14.0 mg1% DV

Chia Seeds provides 860 mg vs 14.0 mg in Orange (+846 mg, +6043%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Orange

0.07 mg1% DV

Chia Seeds provides 4.6 mg vs 0.07 mg in Orange (+4.5 mg, +6443%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Orange

0.02 g

Chia Seeds provides 3.3 g vs 0.02 g in Orange (+3.3 g, +22100%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Orange131 g (1 medium orange (131 g))

Macronutrients6 nutrients

Calories (Energy)Orange higher

Chia Seeds

58 kcal3% DV

Orange

62 kcal3% DV

Orange provides 62 kcal vs 58 kcal in Chia Seeds (+3 kcal, +6%).

ProteinChia Seeds higher

Chia Seeds

2.0 g4% DV

Orange

1.2 g2% DV

Chia Seeds provides 2.0 g vs 1.2 g in Orange (+0.75 g, +61%).

CarbohydratesOrange higher

Chia Seeds

5.1 g2% DV

Orange

15.4 g6% DV

Orange provides 15.4 g vs 5.1 g in Chia Seeds (+10.3 g, +205%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Orange

3.1 g11% DV

Chia Seeds provides 4.1 g vs 3.1 g in Orange (+0.98 g, +31%).

Total FatChia Seeds higher

Chia Seeds

3.7 g5% DV

Orange

0.16 g

Chia Seeds provides 3.7 g vs 0.16 g in Orange (+3.5 g, +2247%).

Total SugarsOrange higher

Chia Seeds

0 g

Orange

12.2 g24% DV

Orange has higher total sugars (12.2 g vs 0 g).

Vitamins12 nutrients

Vitamin COrange higher

Chia Seeds

0.19 mg

Orange

69.7 mg77% DV

Orange provides 69.7 mg vs 0.19 mg in Chia Seeds (+69.5 mg, +36198%).

Vitamin A (RAE)Orange higher

Chia Seeds

0.4 µg

Orange

14 µg2% DV

Orange provides 14 µg vs 0.4 µg in Chia Seeds (+14 µg, +3903%).

Vitamin DSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Chia Seeds

0.06 mg

Orange

0.24 mg2% DV

Orange provides 0.24 mg vs 0.06 mg in Chia Seeds (+0.18 mg, +293%).

Vitamin KSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Orange higher

Chia Seeds

5.9 µg1% DV

Orange

39 µg10% DV

Orange provides 39 µg vs 5.9 µg in Chia Seeds (+33 µg, +568%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Orange

0.11 mg9% DV

Both Chia Seeds and Orange provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Orange

0.05 mg4% DV

Both Chia Seeds and Orange provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Orange

0.37 mg2% DV

Chia Seeds provides 1.1 mg vs 0.37 mg in Orange (+0.69 mg, +187%).

Pantothenic Acid (B5)Orange higher

Chia Seeds

0.11 mg2% DV

Orange

0.33 mg7% DV

Orange provides 0.33 mg vs 0.11 mg in Chia Seeds (+0.21 mg, +190%).

Vitamin B6Orange higher

Chia Seeds

0.01 mg1% DV

Orange

0.08 mg5% DV

Orange provides slightly more vitamin b6 (0.08 mg vs 0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

Orange

0 mg

Chia Seeds has higher sodium (1.9 mg vs 0 mg).

PotassiumOrange higher

Chia Seeds

48.8 mg1% DV

Orange

237 mg5% DV

Orange provides 237 mg vs 48.8 mg in Chia Seeds (+188 mg, +385%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Orange

52.4 mg4% DV

Chia Seeds provides 75.7 mg vs 52.4 mg in Orange (+23.3 mg, +45%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Orange

0.13 mg1% DV

Chia Seeds provides 0.93 mg vs 0.13 mg in Orange (+0.80 mg, +607%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Orange

13.1 mg3% DV

Chia Seeds provides 40.2 mg vs 13.1 mg in Orange (+27.1 mg, +207%).

PhosphorusChia Seeds higher

Chia Seeds

103 mg8% DV

Orange

18.3 mg1% DV

Chia Seeds provides 103 mg vs 18.3 mg in Orange (+84.9 mg, +463%).

ZincChia Seeds higher

Chia Seeds

0.55 mg5% DV

Orange

0.09 mg1% DV

Chia Seeds provides 0.55 mg vs 0.09 mg in Orange (+0.46 mg, +499%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.40 g2% DV

Orange

0.02 g

Chia Seeds provides 0.40 g vs 0.02 g in Orange (+0.38 g, +1934%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

OrangeAmount per 100 kcal (213 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Orange

100 kcal5% DV

Both Chia Seeds and Orange provide similar amounts of calories (energy) (102 kcal).

ProteinChia Seeds higher

Chia Seeds

3.5 g7% DV

Orange

2.0 g4% DV

Chia Seeds provides 3.5 g vs 2.0 g in Orange (+1.5 g, +73%).

CarbohydratesOrange higher

Chia Seeds

8.8 g3% DV

Orange

25.0 g9% DV

Orange provides 25.0 g vs 8.8 g in Chia Seeds (+16.2 g, +183%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Orange

5.1 g18% DV

Chia Seeds provides 7.2 g vs 5.1 g in Orange (+2.1 g, +41%).

Total FatChia Seeds higher

Chia Seeds

6.5 g8% DV

Orange

0.26 g

Chia Seeds provides 6.5 g vs 0.26 g in Orange (+6.2 g, +2426%).

Total SugarsOrange higher

Chia Seeds

0 g

Orange

19.9 g40% DV

Orange has higher total sugars (19.9 g vs 0 g).

Vitamins12 nutrients

Vitamin COrange higher

Chia Seeds

0.34 mg

Orange

113 mg126% DV

Orange provides 113 mg vs 0.34 mg in Chia Seeds (+113 mg, +33625%).

Vitamin A (RAE)Orange higher

Chia Seeds

0.6 µg

Orange

23 µg3% DV

Orange provides 23 µg vs 0.6 µg in Chia Seeds (+23 µg, +3619%).

Vitamin DSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Chia Seeds

0.11 mg1% DV

Orange

0.38 mg3% DV

Orange provides 0.38 mg vs 0.11 mg in Chia Seeds (+0.28 mg, +265%).

Vitamin KSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Orange higher

Chia Seeds

10 µg3% DV

Orange

64 µg16% DV

Orange provides 64 µg vs 10 µg in Chia Seeds (+54 µg, +521%).

Thiamin (Vitamin B1)Orange higher

Chia Seeds

0.13 mg11% DV

Orange

0.19 mg15% DV

Orange provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Orange

0.09 mg7% DV

Both Chia Seeds and Orange provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Orange

0.60 mg4% DV

Chia Seeds provides 1.9 mg vs 0.60 mg in Orange (+1.3 mg, +209%).

Pantothenic Acid (B5)Orange higher

Chia Seeds

0.20 mg4% DV

Orange

0.53 mg11% DV

Orange provides 0.53 mg vs 0.20 mg in Chia Seeds (+0.34 mg, +170%).

Vitamin B6Orange higher

Chia Seeds

0.02 mg1% DV

Orange

0.13 mg8% DV

Orange provides slightly more vitamin b6 (0.13 mg vs 0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

Orange

0 mg

Chia Seeds has higher sodium (3.4 mg vs 0 mg).

PotassiumOrange higher

Chia Seeds

85.5 mg2% DV

Orange

386 mg8% DV

Orange provides 386 mg vs 85.5 mg in Chia Seeds (+300 mg, +351%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Orange

85.2 mg7% DV

Chia Seeds provides 133 mg vs 85.2 mg in Orange (+47.3 mg, +56%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Orange

0.21 mg1% DV

Chia Seeds provides 1.6 mg vs 0.21 mg in Orange (+1.4 mg, +661%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Orange

21.3 mg5% DV

Chia Seeds provides 70.4 mg vs 21.3 mg in Orange (+49.1 mg, +230%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Orange

29.8 mg2% DV

Chia Seeds provides 181 mg vs 29.8 mg in Orange (+151 mg, +506%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Orange

0.15 mg1% DV

Chia Seeds provides 0.96 mg vs 0.15 mg in Orange (+0.81 mg, +545%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

0.70 g3% DV

Orange

0.03 g

Chia Seeds provides 0.70 g vs 0.03 g in Orange (+0.67 g, +2089%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

OrangeNormalized to 300 kcal (638 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Orange

300 kcal15% DV

Both Chia Seeds and Orange provide similar amounts of calories (energy) (301 kcal).

ProteinChia Seeds higher

Chia Seeds

10.3 g21% DV

Orange

6.0 g12% DV

Chia Seeds provides 10.3 g vs 6.0 g in Orange (+4.3 g, +71%).

CarbohydratesOrange higher

Chia Seeds

26.1 g9% DV

Orange

75.0 g27% DV

Orange provides 75.0 g vs 26.1 g in Chia Seeds (+48.9 g, +187%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Orange

15.3 g55% DV

Chia Seeds provides 21.3 g vs 15.3 g in Orange (+6.0 g, +39%).

Total FatChia Seeds higher

Chia Seeds

19.1 g24% DV

Orange

0.77 g1% DV

Chia Seeds provides 19.1 g vs 0.77 g in Orange (+18.3 g, +2389%).

Total SugarsOrange higher

Chia Seeds

0 g

Orange

59.7 g119% DV

Orange has higher total sugars (59.7 g vs 0 g).

Vitamins12 nutrients

Vitamin COrange higher

Chia Seeds

0.99 mg1% DV

Orange

339 mg377% DV

Orange provides 339 mg vs 0.99 mg in Chia Seeds (+338 mg, +34115%).

Vitamin A (RAE)Orange higher

Chia Seeds

1.9 µg

Orange

70 µg8% DV

Orange provides 70 µg vs 1.9 µg in Chia Seeds (+68 µg, +3673%).

Vitamin DSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin d (0 µg).

Vitamin EOrange higher

Chia Seeds

0.31 mg2% DV

Orange

1.1 mg8% DV

Orange provides 1.1 mg vs 0.31 mg in Chia Seeds (+0.84 mg, +270%).

Vitamin KSimilar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin k (0 µg).

Folate (DFE)Orange higher

Chia Seeds

30 µg8% DV

Orange

191 µg48% DV

Orange provides 191 µg vs 30 µg in Chia Seeds (+161 µg, +530%).

Thiamin (Vitamin B1)Orange higher

Chia Seeds

0.38 mg32% DV

Orange

0.56 mg46% DV

Orange provides 0.56 mg vs 0.38 mg in Chia Seeds (+0.17 mg, +44%).

Riboflavin (Vitamin B2)Orange higher

Chia Seeds

0.11 mg8% DV

Orange

0.26 mg20% DV

Orange provides 0.26 mg vs 0.11 mg in Chia Seeds (+0.15 mg, +142%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Orange

1.8 mg11% DV

Chia Seeds provides 5.5 mg vs 1.8 mg in Orange (+3.7 mg, +204%).

Pantothenic Acid (B5)Orange higher

Chia Seeds

0.58 mg12% DV

Orange

1.6 mg32% DV

Orange provides 1.6 mg vs 0.58 mg in Chia Seeds (+1.0 mg, +174%).

Vitamin B6Orange higher

Chia Seeds

0.05 mg3% DV

Orange

0.38 mg23% DV

Orange provides 0.38 mg vs 0.05 mg in Chia Seeds (+0.33 mg, +672%).

Vitamin B12Similar

Chia Seeds

0 µg

Orange

0 µg

Both Chia Seeds and Orange provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

Orange

0 mg

Chia Seeds has higher sodium (9.9 mg vs 0 mg).

PotassiumOrange higher

Chia Seeds

252 mg5% DV

Orange

1,155 mg25% DV

Orange provides 1,155 mg vs 252 mg in Chia Seeds (+902 mg, +358%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Orange

255 mg20% DV

Chia Seeds provides 391 mg vs 255 mg in Orange (+136 mg, +53%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Orange

0.64 mg4% DV

Chia Seeds provides 4.8 mg vs 0.64 mg in Orange (+4.1 mg, +650%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Orange

63.8 mg15% DV

Chia Seeds provides 208 mg vs 63.8 mg in Orange (+144 mg, +226%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Orange

89.3 mg7% DV

Chia Seeds provides 533 mg vs 89.3 mg in Orange (+444 mg, +497%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Orange

0.45 mg4% DV

Chia Seeds provides 2.8 mg vs 0.45 mg in Orange (+2.4 mg, +536%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

2.1 g10% DV

Orange

0.10 g

Chia Seeds provides 2.1 g vs 0.10 g in Orange (+2.0 g, +2057%).

Chia Seeds vs Orange

Chia Seeds

Orange

Nutritional Takeaways

Comparison Summary