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Seed vs Wheat - In-Depth Nutrition Comparison

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Important differences between Seed and Wheat

  • Seed has more Calcium, Iron, Phosphorus, Magnesium, Copper, Vitamin B1, and Vitamin B3, however Wheat has more Selenium, and Manganese.
  • Wheat's daily need coverage for Selenium is 62% more.
  • Seed has 19 times more Calcium than Wheat. Seed has 631mg of Calcium, while Wheat has 34mg.
  • Wheat is lower in Saturated Fat.

The food varieties used in the comparison are Seeds, chia seeds, dried and Wheat, durum.

Infographic

Seed vs Wheat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
Wheat
Contains more Iron +119.3%
Contains more Calcium +1755.9%
Contains more Magnesium +132.6%
Contains more Copper +67.1%
Contains more Zinc +10.1%
Contains more Phosphorus +69.3%
Contains less Sodium -87.5%
Equal in Potassium - 431
Equal in Zinc - 4.16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +119.3%
Contains more Calcium +1755.9%
Contains more Magnesium +132.6%
Contains more Copper +67.1%
Contains more Zinc +10.1%
Contains more Phosphorus +69.3%
Contains less Sodium -87.5%
Equal in Potassium - 431
Equal in Zinc - 4.16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
3
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
37
Wheat
Mineral Summary Score
195
Seed
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
82%
Wheat
Carbohydrates
42%
Seed
71%
Wheat
Fats
142%
Seed
11%
Wheat

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.876g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 35)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Seed Wheat Opinion
Calories 486 339 Seed
Protein 16.54 13.68 Seed
Fats 30.74 2.47 Seed
Vitamin C 1.6 0 Seed
Carbs 42.12 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 Wheat
Iron 7.72 3.52 Seed
Calcium 631 34 Seed
Potassium 407 431 Wheat
Magnesium 335 144 Seed
Sugar
Fiber 34.4 Seed
Copper 0.924 0.553 Seed
Zinc 4.58 4.16 Seed
Starch
Phosphorus 860 508 Seed
Sodium 16 2 Wheat
Vitamin A 54 0 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Wheat
Vitamin B1 0.62 0.419 Seed
Vitamin B2 0.17 0.121 Seed
Vitamin B3 8.83 6.738 Seed
Vitamin B5 0.935 Wheat
Vitamin B6 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 49 43 Seed
Trans Fat 0.14 Wheat
Saturated Fat 3.33 0.454 Wheat
Monounsaturated Fat 2.309 0.344 Seed
Polyunsaturated fat 23.665 0.978 Seed
Tryptophan 0.436 0.176 Seed
Threonine 0.709 0.366 Seed
Isoleucine 0.801 0.533 Seed
Leucine 1.371 0.934 Seed
Lysine 0.97 0.303 Seed
Methionine 0.588 0.221 Seed
Phenylalanine 1.016 0.681 Seed
Valine 0.95 0.594 Seed
Histidine 0.531 0.322 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.