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  6. Chia seeds vs. Spelt

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' daily need coverage for fiber is 95% higher.
  • Chia seeds have 23 times more calcium than spelt. Chia seeds have 631mg of calcium, while spelt has 27mg.
  • Spelt contains less saturated fat.
  • Chia seeds have 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
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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Spelt
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~45µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Spelt DV% diff.
Polyunsaturated fat 23.665g 1.258g 149%
Fiber 34.4g 10.7g 95%
Selenium 55.2µg 11.7µg 79%
Phosphorus 860mg 401mg 66%
Calcium 631mg 27mg 60%
Magnesium 335mg 136mg 47%
Copper 0.924mg 0.511mg 46%
Fats 30.74g 2.43g 44%
Iron 7.72mg 4.44mg 41%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Vitamin B1 0.62mg 0.364mg 21%
Vitamin B6 0.23mg 18%
Saturated fat 3.33g 0.406g 13%
Zinc 4.58mg 3.28mg 12%
Vitamin B3 8.83mg 6.843mg 12%
Manganese 2.723mg 2.983mg 11%
Carbs 42.12g 70.19g 9%
Calories 486kcal 338kcal 7%
Monounsaturated fat 2.309g 0.445g 5%
Vitamin B2 0.17mg 0.113mg 4%
Protein 16.54g 14.57g 4%
Vitamin K 3.6µg 3%
Vitamin E 0.5mg 0.79mg 2%
Vitamin C 1.6mg 0mg 2%
Folate 49µg 45µg 1%
Potassium 407mg 388mg 1%
Net carbs 7.72g 59.49g N/A
Sugar 6.82g N/A
Sodium 16mg 8mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.132mg 0%
Threonine 0.709mg 0.443mg 0%
Isoleucine 0.801mg 0.552mg 0%
Leucine 1.371mg 1.07mg 0%
Lysine 0.97mg 0.409mg 0%
Methionine 0.588mg 0.258mg 0%
Phenylalanine 1.016mg 0.737mg 0%
Valine 0.95mg 0.681mg 0%
Histidine 0.531mg 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 17.83g 0.065g 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
Spelt
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
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%

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.