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  6. Chia seeds vs. Flour

Chia seeds vs. Flour — In-Depth Nutrition Comparison

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What are the differences between Chia seeds and Flour?

  • Chia seeds is higher in Fiber, Phosphorus, Manganese, Copper, Magnesium, Calcium, Selenium, Iron, and Zinc, yet Flour is higher in Folate.
  • Chia seeds's daily need coverage for Fiber is 127% more.
  • Chia seeds has 42 times more Calcium than Flour. While Chia seeds has 631mg of Calcium, Flour has only 15mg.

We used Seeds, chia seeds, dried and Wheat flour, white, all-purpose, enriched, bleached types in this article.

Infographic

Chia seeds vs Flour 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%
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +280.4%
Contains more IronIron +66.4%
Contains more CopperCopper +541.7%
Contains more ZincZinc +554.3%
Contains more PhosphorusPhosphorus +696.3%
Contains more ManganeseManganese +299.3%
Contains more SeleniumSelenium +62.8%
Contains less SodiumSodium -87.5%

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%
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B3Vitamin B3 +49.6%
Contains more Vitamin B1Vitamin B1 +26.6%
Contains more Vitamin B2Vitamin B2 +190.6%
Contains more FolateFolate +273.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +60.1%
Contains more FatsFats +3036.7%
Contains more OtherOther +943.5%
Contains more CarbsCarbs +81.2%
Contains more WaterWater +105.5%

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
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +2554%
Contains more Poly. FatPolyunsaturated fat +5630%
Contains less Sat. FatSaturated Fat -95.3%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Flour Opinion
Calories 486kcal 364kcal Chia seeds
Protein 16.54g 10.33g Chia seeds
Fats 30.74g 0.98g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 73.61g Flour
Carbs 42.12g 76.31g Flour
Magnesium 335mg 22mg Chia seeds
Calcium 631mg 15mg Chia seeds
Potassium 407mg 107mg Chia seeds
Iron 7.72mg 4.64mg Chia seeds
Sugar 0.27g Chia seeds
Fiber 34.4g 2.7g Chia seeds
Copper 0.924mg 0.144mg Chia seeds
Zinc 4.58mg 0.7mg Chia seeds
Phosphorus 860mg 108mg Chia seeds
Sodium 16mg 2mg Flour
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.06mg Chia seeds
Manganese 2.723mg 0.682mg Chia seeds
Selenium 55.2µg 33.9µg Chia seeds
Vitamin B1 0.62mg 0.785mg Flour
Vitamin B2 0.17mg 0.494mg Flour
Vitamin B3 8.83mg 5.904mg Chia seeds
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg Flour
Vitamin K 0.3µg Flour
Folate 49µg 183µg Flour
Trans Fat 0.14g Flour
Choline 10.4mg Flour
Saturated Fat 3.33g 0.155g Flour
Monounsaturated Fat 2.309g 0.087g Chia seeds
Polyunsaturated fat 23.665g 0.413g Chia seeds
Tryptophan 0.436mg 0.127mg Chia seeds
Threonine 0.709mg 0.281mg Chia seeds
Isoleucine 0.801mg 0.357mg Chia seeds
Leucine 1.371mg 0.71mg Chia seeds
Lysine 0.97mg 0.228mg Chia seeds
Methionine 0.588mg 0.183mg Chia seeds
Phenylalanine 1.016mg 0.52mg Chia seeds
Valine 0.95mg 0.415mg Chia seeds
Histidine 0.531mg 0.23mg 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 Flour
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
46%
Flour
Minerals Daily Need Coverage Score
221%
Chia seeds
59%
Flour

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.175g)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 57)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1)
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)

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.