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  6. Chia seeds vs. Semolina

Chia seeds vs. Semolina — In-Depth Nutrition Comparison

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Important differences between chia seeds and semolina

  • Semolina has less fiber, phosphorus, iron, manganese, magnesium, copper, selenium, calcium, fats, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 130% more.
  • Chia seeds have 30 times more fats than semolina. Chia seeds have 30.74g of fats, while semolina has 1.03g.
  • Semolina has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Rice, white, long-grain, parboiled, unenriched, dry.

Infographic

Chia seeds vs Semolina infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +1140.7%
Contains more CalciumCalcium +788.7%
Contains more PotassiumPotassium +133.9%
Contains more IronIron +943.2%
Contains more CopperCopper +225.4%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +462.1%
Contains more ManganeseManganese +163.1%
Contains more SeleniumSelenium +177.4%
Contains less SodiumSodium -87.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +176.8%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more FolateFolate +512.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Semolina DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 0.322g 156%
Fiber 34.4g 1.8g 130%
Phosphorus 860mg 153mg 101%
Iron 7.72mg 0.74mg 87%
Magnesium 335mg 27mg 73%
Manganese 2.723mg 1.035mg 73%
Copper 0.924mg 0.284mg 71%
Selenium 55.2µg 19.9µg 64%
Calcium 631mg 71mg 56%
Fats 30.74g 1.03g 46%
Vitamin B6 0.452mg 35%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B1 0.62mg 0.224mg 33%
Zinc 4.58mg 1.02mg 32%
Starch 68.29g 28%
Vitamin B3 8.83mg 5.048mg 24%
Protein 16.54g 7.51g 18%
Saturated fat 3.33g 0.294g 14%
Carbs 42.12g 80.89g 13%
Vitamin B5 0.672mg 13%
Folate 49µg 8µg 10%
Vitamin B2 0.17mg 0.05mg 9%
Potassium 407mg 174mg 7%
Calories 486kcal 374kcal 6%
Monounsaturated fat 2.309g 0.258g 5%
Vitamin E 0.5mg 0.03mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 2mg 1%
Protein per 100 calories 3.4g 2g N/A
Calories per 10 g protein 294kcal 498kcal N/A
Weight per 100 calories 21g 27g N/A
Unsaturated / Saturated Fat ratio 7.8 2 N/A
Net carbs 7.72g 79.09g N/A
Sugar 0.33g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.103mg 0%
Threonine 0.709mg 0.271mg 0%
Isoleucine 0.801mg 0.339mg 0%
Leucine 1.371mg 0.656mg 0%
Lysine 0.97mg 0.215mg 0%
Methionine 0.588mg 0.183mg 0%
Phenylalanine 1.016mg 0.398mg 0%
Valine 0.95mg 0.47mg 0%
Histidine 0.531mg 0.185mg 0%
Fructose 0.02g 0%

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +120.2%
Contains more FatsFats +2884.5%
Contains more CarbsCarbs +92%
Contains more WaterWater +70%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +795%
Contains more Poly. FatPolyunsaturated fat +7249.4%
Contains less Sat. FatSaturated fat -91.2%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.