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  6. Chia seeds vs. Malt

Chia seeds vs. Malt — In-Depth Nutrition Comparison

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The main differences between chia seeds and malt

  • Chia seeds are richer than malt in fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, calcium, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 136% higher.
  • Chia seeds contain 37 times more iron than malt. Chia seeds contain 7.72mg of iron, while malt contains 0.21mg.
  • Chia seeds have a lower glycemic index than malt.

Food types used in this article are Seeds, chia seeds, dried and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk.

Infographic

Chia seeds vs Malt 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%
Malt
Malt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +2133.3%
Contains more CalciumCalcium +543.9%
Contains more PotassiumPotassium +136.6%
Contains more IronIron +3576.2%
Contains more CopperCopper +2397.3%
Contains more ZincZinc +1017.1%
Contains more PhosphorusPhosphorus +845.1%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +3303.8%
Contains more SeleniumSelenium +922.2%

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%
Malt
Malt
5
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +1500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +1048.1%
Contains more Vitamin B3Vitamin B3 +3309.3%
Contains more FolateFolate +444.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.184mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Malt DV% diff.
Polyunsaturated fat 23.665g 0.208g 156%
Fiber 34.4g 0.5g 136%
Manganese 2.723mg 0.08mg 115%
Phosphorus 860mg 91mg 110%
Copper 0.924mg 0.037mg 99%
Iron 7.72mg 0.21mg 94%
Selenium 55.2µg 5.4µg 91%
Magnesium 335mg 15mg 76%
Vitamin B3 8.83mg 0.259mg 54%
Calcium 631mg 98mg 53%
Vitamin B1 0.62mg 0.054mg 47%
Fats 30.74g 3.29g 42%
Zinc 4.58mg 0.41mg 38%
Protein 16.54g 3.37g 26%
Calories 486kcal 85kcal 20%
Vitamin B12 0µg 0.42µg 18%
Carbs 42.12g 11.2g 10%
Folate 49µg 9µg 10%
Saturated fat 3.33g 1.883g 7%
Potassium 407mg 172mg 7%
Vitamin B5 0.354mg 7%
Vitamin B6 0.046mg 4%
Monounsaturated fat 2.309g 0.827g 4%
Vitamin A 26µg 3%
Vitamin E 0.5mg 0.06mg 3%
Cholesterol 0mg 10mg 3%
Sodium 16mg 60mg 2%
Vitamin C 1.6mg 0.1mg 2%
Caffeine 3mg 1%
Vitamin B2 0.17mg 0.184mg 1%
Net carbs 7.72g 10.7g N/A
Sugar 6.68g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.074mg 0%
Threonine 0.709mg 0.143mg 0%
Isoleucine 0.801mg 0.165mg 0%
Leucine 1.371mg 0.268mg 0%
Lysine 0.97mg 0.142mg 0%
Methionine 0.588mg 0.074mg 0%
Phenylalanine 1.016mg 0.15mg 0%
Valine 0.95mg 0.193mg 0%
Histidine 0.531mg 0.077mg 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
Malt
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +390.8%
Contains more FatsFats +834.3%
Contains more CarbsCarbs +276.1%
Contains more OtherOther +500%
Contains more WaterWater +1302.4%

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
Malt
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains more Mono. FatMonounsaturated fat +179.2%
Contains more Poly. FatPolyunsaturated fat +11277.4%
Contains less Sat. FatSaturated fat -43.5%

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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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.