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Chia seeds vs. Spelt — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and spelt?

  • Spelt has less fiber, selenium, phosphorus, calcium, magnesium, copper, iron, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds's daily need coverage for fiber is 95% higher.
  • Chia seeds has 23 times more Calcium than spelt. Chia seeds has 631mg of Calcium, while spelt has 27mg.
  • Spelt contains less saturated Fat.
  • Chia seeds has a lower glycemic index than spelt.

We used Seeds, chia seeds, dried and Spelt, uncooked types in this comparison.

Infographic

Chia seeds vs Spelt 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%
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more MagnesiumMagnesium +146.3%
Contains more CalciumCalcium +2237%
Contains more IronIron +73.9%
Contains more CopperCopper +80.8%
Contains more ZincZinc +39.6%
Contains more PhosphorusPhosphorus +114.5%
Contains more SeleniumSelenium +371.8%
Contains less SodiumSodium -50%
~equal in Potassium ~388mg
~equal in Manganese ~2.983mg

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%
Spelt
4
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% 0.6% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +440%
Contains more Vitamin B1Vitamin B1 +70.3%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +29%
Contains more Vitamin EVitamin E +58%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg
~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
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more ProteinProtein +13.5%
Contains more FatsFats +1165%
Contains more OtherOther +168.2%
Contains more CarbsCarbs +66.6%
Contains more WaterWater +90%

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
Spelt
1
19% 21% 60%
Saturated Fat: Sat. Fat 0.406 g
Monounsaturated Fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated Fat +418.9%
Contains more Poly. FatPolyunsaturated fat +1781.2%
Contains less Sat. FatSaturated Fat -87.8%

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 Spelt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Spelt Opinion
Calories 486kcal 338kcal Chia seeds
Protein 16.54g 14.57g Chia seeds
Fats 30.74g 2.43g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 59.49g Spelt
Carbs 42.12g 70.19g Spelt
Magnesium 335mg 136mg Chia seeds
Calcium 631mg 27mg Chia seeds
Potassium 407mg 388mg Chia seeds
Iron 7.72mg 4.44mg Chia seeds
Sugar 6.82g Chia seeds
Fiber 34.4g 10.7g Chia seeds
Copper 0.924mg 0.511mg Chia seeds
Zinc 4.58mg 3.28mg Chia seeds
Starch 53.92g Spelt
Phosphorus 860mg 401mg Chia seeds
Sodium 16mg 8mg Spelt
Vitamin A 54IU 10IU Chia seeds
Vitamin E 0.5mg 0.79mg Spelt
Manganese 2.723mg 2.983mg Spelt
Selenium 55.2µg 11.7µg Chia seeds
Vitamin B1 0.62mg 0.364mg Chia seeds
Vitamin B2 0.17mg 0.113mg Chia seeds
Vitamin B3 8.83mg 6.843mg Chia seeds
Vitamin B5 1.068mg Spelt
Vitamin B6 0.23mg Spelt
Vitamin K 3.6µg Spelt
Folate 49µg 45µg Chia seeds
Trans Fat 0.14g Spelt
Saturated Fat 3.33g 0.406g Spelt
Monounsaturated Fat 2.309g 0.445g Chia seeds
Polyunsaturated fat 23.665g 1.258g Chia seeds
Tryptophan 0.436mg 0.132mg Chia seeds
Threonine 0.709mg 0.443mg Chia seeds
Isoleucine 0.801mg 0.552mg Chia seeds
Leucine 1.371mg 1.07mg Chia seeds
Lysine 0.97mg 0.409mg Chia seeds
Methionine 0.588mg 0.258mg Chia seeds
Phenylalanine 1.016mg 0.737mg Chia seeds
Valine 0.95mg 0.681mg Chia seeds
Histidine 0.531mg 0.36mg Chia seeds
Fructose 0.24g Spelt
Omega-3 - ALA 17.83g 0.065g 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 Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
221%
Chia seeds
119%
Spelt

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.924g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 48)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.