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  6. Chia seeds vs. Groat

Chia seeds vs. Groat — In-Depth Nutrition Comparison

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The main differences between chia seeds and groat

  • Chia seeds are richer in fiber, selenium, phosphorus, iron, manganese, calcium, vitamin B1, magnesium, and zinc, yet groat is richer in vitamin B2.
  • Daily need coverage for fiber for chia seeds is 98% higher.
  • Chia seeds contain 35 times more calcium than groat. Chia seeds contain 631mg of calcium, while groat contains 18mg.
  • Chia seeds have a lower glycemic index than groat.

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

Infographic

Chia seeds vs Groat infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Groat
Groat
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
Contains more PotassiumPotassium +13%
Contains more CopperCopper +19%
Contains less SodiumSodium -93.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Groat
Groat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +513.9%
Contains more Vitamin B3Vitamin B3 +25.8%
Contains more FolateFolate +63.3%
Contains more Vitamin B2Vitamin B2 +150%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +24.8%
Contains more FatsFats +804.1%
Contains more OtherOther +128.6%
Contains more CarbsCarbs +69.8%
Contains more WaterWater +68.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +122%
Contains more Poly. FatPolyunsaturated fat +2177.7%
Contains less Sat. FatSaturated fat -77.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.