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  6. Chia seeds vs. Khorasan wheat

Chia seeds vs. Khorasan wheat — In-Depth Nutrition Comparison

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The main differences between chia seeds and khorasan wheat

  • Chia seeds are richer in fiber, phosphorus, calcium, iron, magnesium, copper, vitamin B3, and zinc, yet khorasan wheat is richer in selenium.
  • Daily need coverage for fiber for chia seeds is 93% higher.
  • Chia seeds contain 29 times more calcium than khorasan wheat. Chia seeds contain 631mg of calcium, while khorasan wheat contains 22mg.
  • Khorasan wheat contains less saturated fat.
  • Chia seeds have a lower glycemic index than khorasan wheat.

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

Infographic

Chia seeds vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +157.7%
Contains more CalciumCalcium +2768.2%
Contains more IronIron +104.8%
Contains more CopperCopper +82.6%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +136.3%
Contains less SodiumSodium -68.8%
Contains more SeleniumSelenium +47.6%
~equal in Potassium ~403mg
~equal in Manganese ~2.735mg

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%
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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +22%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.566mg
~equal in Vitamin B2 ~0.184mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Khorasan wheat DV% diff.
Polyunsaturated fat 23.665g 0.621g 154%
Fiber 34.4g 11.1g 93%
Phosphorus 860mg 364mg 71%
Calcium 631mg 22mg 61%
Magnesium 335mg 130mg 49%
Iron 7.72mg 3.77mg 49%
Selenium 55.2µg 81.5µg 48%
Copper 0.924mg 0.506mg 46%
Fats 30.74g 2.13g 44%
Starch 52.41g 22%
Vitamin B6 0.259mg 20%
Vitamin B5 0.949mg 19%
Vitamin B3 8.83mg 6.375mg 15%
Saturated fat 3.33g 0.196g 14%
Folate 49µg 12%
Carbs 42.12g 70.58g 9%
Zinc 4.58mg 3.68mg 8%
Calories 486kcal 337kcal 7%
Monounsaturated fat 2.309g 0.213g 5%
Choline 25.8mg 5%
Vitamin B1 0.62mg 0.566mg 5%
Protein 16.54g 14.54g 4%
Vitamin K 1.8µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B2 0.17mg 0.184mg 1%
Manganese 2.723mg 2.735mg 1%
Vitamin E 0.5mg 0.61mg 1%
Net carbs 7.72g 59.48g N/A
Potassium 407mg 403mg 0%
Sugar 7.84g N/A
Sodium 16mg 5mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0.005g N/A
Tryptophan 0.436mg 0.13mg 0%
Threonine 0.709mg 0.442mg 0%
Isoleucine 0.801mg 0.566mg 0%
Leucine 1.371mg 1.112mg 0%
Lysine 0.97mg 0.416mg 0%
Methionine 0.588mg 0.251mg 0%
Phenylalanine 1.016mg 0.772mg 0%
Valine 0.95mg 0.687mg 0%
Histidine 0.531mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 17.83g 0.048g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +13.8%
Contains more FatsFats +1343.2%
Contains more OtherOther +185.7%
Contains more CarbsCarbs +67.6%
Contains more WaterWater +90.9%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +984%
Contains more Poly. FatPolyunsaturated fat +3710.8%
Contains less Sat. FatSaturated fat -94.1%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.