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  6. Chia seeds vs. Wheat gluten

Chia seeds vs. Wheat gluten — In-Depth Nutrition Comparison

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How are Chia seeds and Wheat gluten different?

  • Chia seeds is higher than Wheat gluten in Fiber, Phosphorus, Copper, Magnesium, Vitamin B3, Vitamin B1, Calcium, Zinc, Iron, and Selenium.
  • Chia seeds covers your daily need of Fiber 135% more than Wheat gluten.

Seeds, chia seeds, dried and Vital wheat gluten types were used in this article.

Infographic

Chia seeds vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +307%
Contains more IronIron +48.5%
Contains more CopperCopper +407.7%
Contains more ZincZinc +438.8%
Contains more PhosphorusPhosphorus +230.8%
Contains less SodiumSodium -44.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +39%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +1561.6%
Contains more CarbsCarbs +205.4%
Contains more OtherOther +380%
Contains more ProteinProtein +354.4%
Contains more WaterWater +41.4%

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
22% 13% 65%
Saturated Fat: Sat. Fat 0.272 g
Monounsaturated Fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated Fat +1380.1%
Contains more Poly. FatPolyunsaturated fat +2821.6%
Contains less Sat. FatSaturated Fat -91.8%

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 gluten
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Wheat gluten Opinion
Calories 486kcal 370kcal Chia seeds
Protein 16.54g 75.16g Wheat gluten
Fats 30.74g 1.85g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 13.19g Wheat gluten
Carbs 42.12g 13.79g Chia seeds
Magnesium 335mg 25mg Chia seeds
Calcium 631mg 142mg Chia seeds
Potassium 407mg 100mg Chia seeds
Iron 7.72mg 5.2mg Chia seeds
Fiber 34.4g 0.6g Chia seeds
Copper 0.924mg 0.182mg Chia seeds
Zinc 4.58mg 0.85mg Chia seeds
Phosphorus 860mg 260mg Chia seeds
Sodium 16mg 29mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0mg Chia seeds
Manganese 2.723mg Chia seeds
Selenium 55.2µg 39.7µg Chia seeds
Vitamin B1 0.62mg 0mg Chia seeds
Vitamin B2 0.17mg 0mg Chia seeds
Vitamin B3 8.83mg 0mg Chia seeds
Folate 49µg 0µg Chia seeds
Trans Fat 0.14g Wheat gluten
Saturated Fat 3.33g 0.272g Wheat gluten
Monounsaturated Fat 2.309g 0.156g Chia seeds
Polyunsaturated fat 23.665g 0.81g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg 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 gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
221%
Chia seeds
68%
Wheat gluten

Comparison summary

Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 3.058g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.