Groat vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between groat and chia seeds

Groat is richer in vitamin B2, yet chia seeds are richer in fiber, selenium, phosphorus, iron, manganese, calcium, vitamin B1, magnesium, and zinc.
Daily need coverage for fiber for chia seeds is 98% higher.
Groat contains 3 times more vitamin B2 than chia seeds. Groat contains 0.425mg of vitamin B2, while chia seeds contain 0.17mg.
Chia seeds have a lower glycemic index than groat.

Food types used in this article are Buckwheat and Seeds, chia seeds, dried.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Groat

Chia seeds

Contains more PotassiumPotassium	+13%
Contains more CopperCopper	+19%
Contains less SodiumSodium	-93.8%

Contains more MagnesiumMagnesium	+45%
Contains more CalciumCalcium	+3405.6%
Contains more IronIron	+250.9%
Contains more ZincZinc	+90.8%
Contains more PhosphorusPhosphorus	+147.8%
Contains more ManganeseManganese	+109.5%
Contains more SeleniumSelenium	+565.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Groat

Chia seeds

Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+513.9%
Contains more Vitamin B3Vitamin B3	+25.8%
Contains more FolateFolate	+63.3%

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.039g	23.665g	151%
Fiber	10g	34.4g	98%
Selenium	8.3µg	55.2µg	85%
Phosphorus	347mg	860mg	73%
Iron	2.2mg	7.72mg	69%
Manganese	1.3mg	2.723mg	62%
Calcium	18mg	631mg	61%
Vitamin B1	0.101mg	0.62mg	43%
Fats	3.4g	30.74g	42%
Magnesium	231mg	335mg	25%
Vitamin B5	1.233mg		25%
Copper	1.1mg	0.924mg	20%
Zinc	2.4mg	4.58mg	20%
Vitamin B2	0.425mg	0.17mg	20%
Vitamin B6	0.21mg		16%
Saturated fat	0.741g	3.33g	12%
Vitamin B3	7.02mg	8.83mg	11%
Carbs	71.5g	42.12g	10%
Calories	343kcal	486kcal	7%
Protein	13.25g	16.54g	7%
Folate	30µg	49µg	5%
Vitamin E		0.5mg	3%
Monounsaturated fat	1.04g	2.309g	3%
Potassium	460mg	407mg	2%
Vitamin C	0mg	1.6mg	2%
Sodium	1mg	16mg	1%
Net carbs	61.5g	7.72g	N/A
Trans fat		0.14g	N/A
Tryptophan	0.192mg	0.436mg	0%
Threonine	0.506mg	0.709mg	0%
Isoleucine	0.498mg	0.801mg	0%
Leucine	0.832mg	1.371mg	0%
Lysine	0.672mg	0.97mg	0%
Methionine	0.172mg	0.588mg	0%
Phenylalanine	0.52mg	1.016mg	0%
Valine	0.678mg	0.95mg	0%
Histidine	0.309mg	0.531mg	0%
Omega-3 - ALA		17.83g	N/A
Omega-6 - Linoleic acid		5.835g	N/A