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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, Vitamin B1, and Zinc.
  • Chia seeds's daily need coverage for Fiber is 130% more.
  • Chia seeds has 12 times more Magnesium than Semolina. Chia seeds has 335mg of Magnesium, while Semolina has 27mg.

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

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 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

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% 3.2% 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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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 OtherOther +576.1%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Semolina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Semolina Opinion
Calories 486kcal 374kcal Chia seeds
Protein 16.54g 7.51g Chia seeds
Fats 30.74g 1.03g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 79.09g Semolina
Carbs 42.12g 80.89g Semolina
Magnesium 335mg 27mg Chia seeds
Calcium 631mg 71mg Chia seeds
Potassium 407mg 174mg Chia seeds
Iron 7.72mg 0.74mg Chia seeds
Sugar 0.33g Chia seeds
Fiber 34.4g 1.8g Chia seeds
Copper 0.924mg 0.284mg Chia seeds
Zinc 4.58mg 1.02mg Chia seeds
Starch 68.29g Semolina
Phosphorus 860mg 153mg Chia seeds
Sodium 16mg 2mg Semolina
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.03mg Chia seeds
Manganese 2.723mg 1.035mg Chia seeds
Selenium 55.2µg 19.9µg Chia seeds
Vitamin B1 0.62mg 0.224mg Chia seeds
Vitamin B2 0.17mg 0.05mg Chia seeds
Vitamin B3 8.83mg 5.048mg Chia seeds
Vitamin B5 0.672mg Semolina
Vitamin B6 0.452mg Semolina
Vitamin K 0.1µg Semolina
Folate 49µg 8µg Chia seeds
Trans Fat 0.14g Semolina
Saturated Fat 3.33g 0.294g Semolina
Monounsaturated Fat 2.309g 0.258g Chia seeds
Polyunsaturated fat 23.665g 0.322g Chia seeds
Tryptophan 0.436mg 0.103mg Chia seeds
Threonine 0.709mg 0.271mg Chia seeds
Isoleucine 0.801mg 0.339mg Chia seeds
Leucine 1.371mg 0.656mg Chia seeds
Lysine 0.97mg 0.215mg Chia seeds
Methionine 0.588mg 0.183mg Chia seeds
Phenylalanine 1.016mg 0.398mg Chia seeds
Valine 0.95mg 0.47mg Chia seeds
Histidine 0.531mg 0.185mg Chia seeds
Fructose 0.02g Semolina
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Semolina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
24%
Semolina
Minerals Daily Need Coverage Score
221%
Chia seeds
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Semolina
Semolina is lower in Saturated Fat (difference - 3.036g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.33g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 39)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.