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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
Contains more Calcium +1755.9%
Contains more Iron +119.3%
Contains more Magnesium +132.6%
Contains more Phosphorus +69.3%
Contains more Zinc +10.1%
Contains more Copper +67.1%
Contains less Sodium -87.5%
Equal in Potassium - 431
Equal in Zinc - 4.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 132% 103% 218% 39% 1% 114% 185%
Contains more Calcium +1755.9%
Contains more Iron +119.3%
Contains more Magnesium +132.6%
Contains more Phosphorus +69.3%
Contains more Zinc +10.1%
Contains more Copper +67.1%
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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
Contains more Protein +20.9%
Contains more Fats +1144.5%
Contains more Other +169.7%
Contains more Carbs +68.9%
Contains more Water +88.6%
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 Protein +20.9%
Contains more Fats +1144.5%
Contains more Other +169.7%
Contains more Carbs +68.9%
Contains more Water +88.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
2
:
Contains more Monounsaturated Fat +571.2%
Contains more Polyunsaturated fat +2319.7%
Contains less Saturated Fat -86.4%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +571.2%
Contains more Polyunsaturated fat +2319.7%
Contains less Saturated Fat -86.4%

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 Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seed Wheat Opinion
Net carbs 7.72g 71.13g Wheat
Protein 16.54g 13.68g Seed
Fats 30.74g 2.47g Seed
Carbs 42.12g 71.13g Wheat
Calories 486kcal 339kcal Seed
Fiber 34.4g Seed
Calcium 631mg 34mg Seed
Iron 7.72mg 3.52mg Seed
Magnesium 335mg 144mg Seed
Phosphorus 860mg 508mg Seed
Potassium 407mg 431mg Wheat
Sodium 16mg 2mg Wheat
Zinc 4.58mg 4.16mg Seed
Copper 0.924mg 0.553mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.419mg Seed
Vitamin B2 0.17mg 0.121mg Seed
Vitamin B3 8.83mg 6.738mg Seed
Vitamin B5 0.935mg Wheat
Vitamin B6 0.419mg Wheat
Folate 49µg 43µg Seed
Tryptophan 0.436mg 0.176mg Seed
Threonine 0.709mg 0.366mg Seed
Isoleucine 0.801mg 0.533mg Seed
Leucine 1.371mg 0.934mg Seed
Lysine 0.97mg 0.303mg Seed
Methionine 0.588mg 0.221mg Seed
Phenylalanine 1.016mg 0.681mg Seed
Valine 0.95mg 0.594mg Seed
Histidine 0.531mg 0.322mg Seed
Trans Fat 0.14g Wheat
Saturated Fat 3.33g 0.454g Wheat
Monounsaturated Fat 2.309g 0.344g Seed
Polyunsaturated fat 23.665g 0.978g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
Seed
37%
Wheat
Minerals Daily Need Coverage Score
195%
Seed
100%
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?
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.