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  6. Chia seeds vs. Millet flour

Chia seeds vs. Millet flour — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and millet flour

  • Millet flour has less fiber, phosphorus, manganese, calcium, magnesium, iron, copper, selenium, zinc, and vitamin B3 than chia seeds.
  • Chia seeds cover your daily need for fiber, 124% more than millet flour.
  • Chia seeds have 45 times more calcium than millet flour. While chia seeds have 631mg of calcium, millet flour has only 14mg.
  • The glycemic index of millet flour is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Millet flour.

Infographic

Chia seeds vs Millet flour infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +181.5%
Contains more CalciumCalcium +4407.1%
Contains more PotassiumPotassium +81.7%
Contains more IronIron +95.9%
Contains more CopperCopper +72.7%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +201.8%
Contains more ManganeseManganese +171.8%
Contains more SeleniumSelenium +68.8%
Contains less SodiumSodium -75%

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%
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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +50.1%
Contains more Vitamin B2Vitamin B2 +132.9%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more FolateFolate +16.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Millet flour DV% diff.
Polyunsaturated fat 23.665g 2.618g 140%
Fiber 34.4g 3.5g 124%
Phosphorus 860mg 285mg 82%
Manganese 2.723mg 1.002mg 75%
Calcium 631mg 14mg 62%
Magnesium 335mg 119mg 51%
Iron 7.72mg 3.94mg 47%
Copper 0.924mg 0.535mg 43%
Selenium 55.2µg 32.7µg 41%
Fats 30.74g 4.25g 41%
Vitamin B6 0.372mg 29%
Starch 69.88g 29%
Vitamin B5 1.267mg 25%
Zinc 4.58mg 2.63mg 18%
Vitamin B3 8.83mg 6.02mg 18%
Vitamin B1 0.62mg 0.413mg 17%
Saturated fat 3.33g 0.536g 13%
Protein 16.54g 10.75g 12%
Carbs 42.12g 75.12g 11%
Vitamin B2 0.17mg 0.073mg 7%
Calories 486kcal 382kcal 5%
Potassium 407mg 224mg 5%
Vitamin E 0.5mg 0.11mg 3%
Monounsaturated fat 2.309g 0.924g 3%
Folate 49µg 42µg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 4mg 1%
Vitamin K 0.8µg 1%
Net carbs 7.72g 71.62g N/A
Sugar 1.66g N/A
Trans fat 0.14g 0.002g N/A
Tryptophan 0.436mg 0.17mg 0%
Threonine 0.709mg 0.354mg 0%
Isoleucine 0.801mg 0.473mg 0%
Leucine 1.371mg 1.537mg 0%
Lysine 0.97mg 0.144mg 0%
Methionine 0.588mg 0.319mg 0%
Phenylalanine 1.016mg 0.675mg 0%
Valine 0.95mg 0.584mg 0%
Histidine 0.531mg 0.257mg 0%
Omega-3 - ALA 17.83g 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 5.835g 2.549g 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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +53.9%
Contains more FatsFats +623.3%
Contains more OtherOther +296.7%
Contains more CarbsCarbs +78.3%
Contains more WaterWater +49.5%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +149.9%
Contains more Poly. FatPolyunsaturated fat +803.9%
Contains less Sat. FatSaturated fat -83.9%

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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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.