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Chia seeds vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and wheat

  • Chia seeds are higher than wheat in fiber, phosphorus, copper, iron, manganese, magnesium, calcium, vitamin B1, selenium, and vitamin B3.
  • Chia seeds cover your daily fiber needs 120% more than wheat.
  • Chia seeds contain 70 times more calcium than wheat. While chia seeds contain 631mg of calcium, wheat contains only 9mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Wheat, KAMUT khorasan, cooked.

Infographic

Chia seeds vs Wheat 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%
Wheat
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +597.9%
Contains more CalciumCalcium +6911.1%
Contains more PotassiumPotassium +148.2%
Contains more IronIron +338.6%
Contains more CopperCopper +346.4%
Contains more ZincZinc +148.9%
Contains more PhosphorusPhosphorus +485%
Contains more ManganeseManganese +164.4%
Contains more SeleniumSelenium +73%
Contains less SodiumSodium -50%

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%
Wheat
1
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +552.6%
Contains more Vitamin B2Vitamin B2 +466.7%
Contains more Vitamin B3Vitamin B3 +283.1%
Contains more FolateFolate +345.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~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
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more ProteinProtein +189.7%
Contains more FatsFats +3603.6%
Contains more CarbsCarbs +52.6%
Contains more OtherOther +605.9%
Contains more WaterWater +1023.8%

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
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +2648.8%
Contains more Poly. FatPolyunsaturated fat +9638.7%
Contains less Sat. FatSaturated fat -97.7%

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 Wheat
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Wheat DV% diff.
Polyunsaturated fat 23.665g 0.243g 156%
Fiber 34.4g 4.3g 120%
Phosphorus 860mg 147mg 102%
Copper 0.924mg 0.207mg 80%
Iron 7.72mg 1.76mg 75%
Manganese 2.723mg 1.03mg 74%
Magnesium 335mg 48mg 68%
Calcium 631mg 9mg 62%
Fats 30.74g 0.83g 46%
Vitamin B1 0.62mg 0.095mg 44%
Selenium 55.2µg 31.9µg 42%
Vitamin B3 8.83mg 2.305mg 41%
Zinc 4.58mg 1.84mg 25%
Protein 16.54g 5.71g 22%
Calories 486kcal 132kcal 18%
Saturated fat 3.33g 0.077g 15%
Vitamin B2 0.17mg 0.03mg 11%
Folate 49µg 11µg 10%
Potassium 407mg 164mg 7%
Monounsaturated fat 2.309g 0.084g 6%
Carbs 42.12g 27.6g 5%
Vitamin B6 0.07mg 5%
Vitamin C 1.6mg 2%
Vitamin E 0.5mg 0.24mg 2%
Net carbs 7.72g 23.3g N/A
Sugar 3.07g N/A
Sodium 16mg 8mg 0%
Trans fat 0.14g 0.002g N/A
Tryptophan 0.436mg 0.051mg 0%
Threonine 0.709mg 0.172mg 0%
Isoleucine 0.801mg 0.22mg 0%
Leucine 1.371mg 0.432mg 0%
Lysine 0.97mg 0.161mg 0%
Methionine 0.588mg 0.097mg 0%
Phenylalanine 1.016mg 0.3mg 0%
Valine 0.95mg 0.267mg 0%
Histidine 0.531mg 0.147mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Wheat
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
8%
Wheat
Minerals Daily Need Coverage Score
221%
Chia seeds
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 3.253g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 35)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.