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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 are higher in fiber, phosphorus, manganese, copper, magnesium, calcium, selenium, iron, and zinc, yet flour is higher in folate.
  • Chia seeds' daily need coverage for fiber is 127% more.
  • Chia seeds have 42 times more calcium than flour. While chia seeds have 631mg of calcium, flour has only 15mg.
  • The glycemic index of chia seeds is lower.

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% 0% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Flour DV% diff.
Polyunsaturated fat 23.665g 0.413g 155%
Fiber 34.4g 2.7g 127%
Phosphorus 860mg 108mg 107%
Manganese 2.723mg 0.682mg 89%
Copper 0.924mg 0.144mg 87%
Magnesium 335mg 22mg 75%
Calcium 631mg 15mg 62%
Fats 30.74g 0.98g 46%
Selenium 55.2µg 33.9µg 39%
Iron 7.72mg 4.64mg 39%
Zinc 4.58mg 0.7mg 35%
Folate 49µg 183µg 34%
Vitamin B2 0.17mg 0.494mg 25%
Vitamin B3 8.83mg 5.904mg 18%
Saturated fat 3.33g 0.155g 14%
Vitamin B1 0.62mg 0.785mg 14%
Protein 16.54g 10.33g 12%
Carbs 42.12g 76.31g 11%
Potassium 407mg 107mg 9%
Vitamin B5 0.438mg 9%
Monounsaturated fat 2.309g 0.087g 6%
Calories 486kcal 364kcal 6%
Vitamin E 0.5mg 0.06mg 3%
Vitamin B6 0.044mg 3%
Choline 10.4mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 2mg 1%
Net carbs 7.72g 73.61g N/A
Sugar 0.27g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.127mg 0%
Threonine 0.709mg 0.281mg 0%
Isoleucine 0.801mg 0.357mg 0%
Leucine 1.371mg 0.71mg 0%
Lysine 0.97mg 0.228mg 0%
Methionine 0.588mg 0.183mg 0%
Phenylalanine 1.016mg 0.52mg 0%
Valine 0.95mg 0.415mg 0%
Histidine 0.531mg 0.23mg 0%
Omega-3 - ALA 17.83g 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
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%

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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. 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.