Chia seeds vs. Wheat — In-Depth Nutrition Comparison
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Important differences between chia seeds and wheat
- Chia seeds have 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 have 19 times more calcium than wheat . Chia seeds have 631mg of calcium, while wheat has 34mg.
- Wheat is lower in saturated fat.
- Wheat has a higher glycemic index than chia seeds.
The food varieties used in the comparison are Seeds, chia seeds, dried and Wheat, durum.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 23.665g | 0.978g | 151% |
| Fiber | 34.4g | 138% | |
| Selenium | 55.2µg | 89.4µg | 62% |
| Calcium | 631mg | 34mg | 60% |
| Iron | 7.72mg | 3.52mg | 53% |
| Phosphorus | 860mg | 508mg | 50% |
| Magnesium | 335mg | 144mg | 45% |
| Fats | 30.74g | 2.47g | 43% |
| Copper | 0.924mg | 0.553mg | 41% |
| Vitamin B6 | 0.419mg | 32% | |
| Vitamin B5 | 0.935mg | 19% | |
| Vitamin B1 | 0.62mg | 0.419mg | 17% |
| Saturated fat | 3.33g | 0.454g | 13% |
| Vitamin B3 | 8.83mg | 6.738mg | 13% |
| Manganese | 2.723mg | 3.012mg | 13% |
| Carbs | 42.12g | 71.13g | 10% |
| Calories | 486kcal | 339kcal | 7% |
| Protein | 16.54g | 13.68g | 6% |
| Monounsaturated fat | 2.309g | 0.344g | 5% |
| Vitamin B2 | 0.17mg | 0.121mg | 4% |
| Zinc | 4.58mg | 4.16mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Folate | 49µg | 43µg | 2% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Sodium | 16mg | 2mg | 1% |
| Potassium | 407mg | 431mg | 1% |
| Net carbs | 7.72g | 71.13g | N/A |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.176mg | 0% |
| Threonine | 0.709mg | 0.366mg | 0% |
| Isoleucine | 0.801mg | 0.533mg | 0% |
| Leucine | 1.371mg | 0.934mg | 0% |
| Lysine | 0.97mg | 0.303mg | 0% |
| Methionine | 0.588mg | 0.221mg | 0% |
| Phenylalanine | 1.016mg | 0.681mg | 0% |
| Valine | 0.95mg | 0.594mg | 0% |
| Histidine | 0.531mg | 0.322mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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% |