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  6. Chia seeds vs. Wheat

Chia seeds vs. Wheat — In-Depth Nutrition Comparison

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Important differences between Chia seeds and Wheat

  • Chia seeds 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.
  • Chia seeds has 19 times more Calcium than Wheat . Chia seeds 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

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +132.6%
Contains more CalciumCalcium +1755.9%
Contains more IronIron +119.3%
Contains more CopperCopper +67.1%
Contains more PhosphorusPhosphorus +69.3%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +10.6%
Contains more SeleniumSelenium +62%
~equal in Potassium ~431mg
~equal in Zinc ~4.16mg

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% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +31%
Contains more FolateFolate +14%
~equal in Vitamin D ~0µg
~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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +20.9%
Contains more FatsFats +1144.5%
Contains more OtherOther +169.7%
Contains more CarbsCarbs +68.9%
Contains more WaterWater +88.6%

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
26% 19% 55%
Saturated Fat: Sat. Fat 0.454 g
Monounsaturated Fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated Fat +571.2%
Contains more Poly. FatPolyunsaturated fat +2319.7%
Contains less Sat. FatSaturated Fat -86.4%

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 Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Wheat Opinion
Calories 486kcal 339kcal Chia seeds
Protein 16.54g 13.68g Chia seeds
Fats 30.74g 2.47g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 71.13g Wheat
Carbs 42.12g 71.13g Wheat
Magnesium 335mg 144mg Chia seeds
Calcium 631mg 34mg Chia seeds
Potassium 407mg 431mg Wheat
Iron 7.72mg 3.52mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.553mg Chia seeds
Zinc 4.58mg 4.16mg Chia seeds
Phosphorus 860mg 508mg Chia seeds
Sodium 16mg 2mg Wheat
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 3.012mg Wheat
Selenium 55.2µg 89.4µg Wheat
Vitamin B1 0.62mg 0.419mg Chia seeds
Vitamin B2 0.17mg 0.121mg Chia seeds
Vitamin B3 8.83mg 6.738mg Chia seeds
Vitamin B5 0.935mg Wheat
Vitamin B6 0.419mg Wheat
Folate 49µg 43µg Chia seeds
Trans Fat 0.14g Wheat
Saturated Fat 3.33g 0.454g Wheat
Monounsaturated Fat 2.309g 0.344g Chia seeds
Polyunsaturated fat 23.665g 0.978g Chia seeds
Tryptophan 0.436mg 0.176mg Chia seeds
Threonine 0.709mg 0.366mg Chia seeds
Isoleucine 0.801mg 0.533mg Chia seeds
Leucine 1.371mg 0.934mg Chia seeds
Lysine 0.97mg 0.303mg Chia seeds
Methionine 0.588mg 0.221mg Chia seeds
Phenylalanine 1.016mg 0.681mg Chia seeds
Valine 0.95mg 0.594mg Chia seeds
Histidine 0.531mg 0.322mg Chia seeds
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 Wheat
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
34%
Wheat
Minerals Daily Need Coverage Score
221%
Chia seeds
168%
Wheat

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?
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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/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.