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  6. Semolina vs. Chia seeds

Semolina vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between semolina and chia seeds

  • Semolina has less fiber, phosphorus, iron, manganese, magnesium, copper, selenium, calcium, fats, and vitamin B1.
  • Chia seeds' daily need coverage for fiber is 130% more.
  • Semolina has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Seeds, chia seeds, dried.

Infographic

Semolina vs Chia seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +1140.7%
Contains more CalciumCalcium +788.7%
Contains more PotassiumPotassium +133.9%
Contains more IronIron +943.2%
Contains more CopperCopper +225.4%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +462.1%
Contains more ManganeseManganese +163.1%
Contains more SeleniumSelenium +177.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +176.8%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B3Vitamin B3 +74.9%
Contains more FolateFolate +512.5%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Semolina Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.322g 23.665g 156%
Fiber 1.8g 34.4g 130%
Phosphorus 153mg 860mg 101%
Iron 0.74mg 7.72mg 87%
Magnesium 27mg 335mg 73%
Manganese 1.035mg 2.723mg 73%
Copper 0.284mg 0.924mg 71%
Selenium 19.9µg 55.2µg 64%
Calcium 71mg 631mg 56%
Fats 1.03g 30.74g 46%
Vitamin B6 0.452mg 35%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B1 0.224mg 0.62mg 33%
Zinc 1.02mg 4.58mg 32%
Starch 68.29g 28%
Vitamin B3 5.048mg 8.83mg 24%
Protein 7.51g 16.54g 18%
Saturated fat 0.294g 3.33g 14%
Carbs 80.89g 42.12g 13%
Vitamin B5 0.672mg 13%
Folate 8µg 49µg 10%
Vitamin B2 0.05mg 0.17mg 9%
Potassium 174mg 407mg 7%
Calories 374kcal 486kcal 6%
Monounsaturated fat 0.258g 2.309g 5%
Vitamin E 0.03mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Sodium 2mg 16mg 1%
Protein per 100 calories 2g 3.4g N/A
Calories per 10 g protein 498kcal 294kcal N/A
Weight per 100 calories 27g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
Net carbs 79.09g 7.72g N/A
Sugar 0.33g N/A
Vitamin K 0.1µg 0%
Trans fat 0.14g N/A
Tryptophan 0.103mg 0.436mg 0%
Threonine 0.271mg 0.709mg 0%
Isoleucine 0.339mg 0.801mg 0%
Leucine 0.656mg 1.371mg 0%
Lysine 0.215mg 0.97mg 0%
Methionine 0.183mg 0.588mg 0%
Phenylalanine 0.398mg 1.016mg 0%
Valine 0.47mg 0.95mg 0%
Histidine 0.185mg 0.531mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
Contains more CarbsCarbs +92%
Contains more WaterWater +70%
Contains more ProteinProtein +120.2%
Contains more FatsFats +2884.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +795%
Contains more Poly. FatPolyunsaturated fat +7249.4%

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.