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  6. Spelt vs. Chia seeds

Spelt vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between spelt and chia seeds?

  • Spelt has less fiber, selenium, phosphorus, calcium, magnesium, copper, iron, vitamin B1, and vitamin B3 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 95% higher.
  • Spelt contains less saturated fat.
  • Chia seeds have a lower glycemic index than spelt.

We used Spelt, uncooked and Seeds, chia seeds, dried types in this comparison.

Infographic

Spelt vs Chia seeds 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.
Spelt
Spelt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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 -50%
Contains more MagnesiumMagnesium +146.3%
Contains more CalciumCalcium +2237%
Contains more IronIron +73.9%
Contains more CopperCopper +80.8%
Contains more ZincZinc +39.6%
Contains more PhosphorusPhosphorus +114.5%
Contains more SeleniumSelenium +371.8%
~equal in Potassium ~407mg
~equal in Manganese ~2.723mg

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.
Spelt
Spelt
4
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin EVitamin E +58%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70.3%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +29%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Chia seeds DV% diff.
Polyunsaturated fat 1.258g 23.665g 149%
Fiber 10.7g 34.4g 95%
Selenium 11.7µg 55.2µg 79%
Phosphorus 401mg 860mg 66%
Calcium 27mg 631mg 60%
Magnesium 136mg 335mg 47%
Copper 0.511mg 0.924mg 46%
Fats 2.43g 30.74g 44%
Iron 4.44mg 7.72mg 41%
Starch 53.92g 22%
Vitamin B5 1.068mg 21%
Vitamin B1 0.364mg 0.62mg 21%
Vitamin B6 0.23mg 18%
Saturated fat 0.406g 3.33g 13%
Zinc 3.28mg 4.58mg 12%
Vitamin B3 6.843mg 8.83mg 12%
Manganese 2.983mg 2.723mg 11%
Carbs 70.19g 42.12g 9%
Calories 338kcal 486kcal 7%
Monounsaturated fat 0.445g 2.309g 5%
Vitamin B2 0.113mg 0.17mg 4%
Protein 14.57g 16.54g 4%
Vitamin K 3.6µg 3%
Vitamin E 0.79mg 0.5mg 2%
Vitamin C 0mg 1.6mg 2%
Folate 45µg 49µg 1%
Potassium 388mg 407mg 1%
Net carbs 59.49g 7.72g N/A
Sugar 6.82g N/A
Sodium 8mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.132mg 0.436mg 0%
Threonine 0.443mg 0.709mg 0%
Isoleucine 0.552mg 0.801mg 0%
Leucine 1.07mg 1.371mg 0%
Lysine 0.409mg 0.97mg 0%
Methionine 0.258mg 0.588mg 0%
Phenylalanine 0.737mg 1.016mg 0%
Valine 0.681mg 0.95mg 0%
Histidine 0.36mg 0.531mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 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 +66.6%
Contains more WaterWater +90%
Contains more ProteinProtein +13.5%
Contains more FatsFats +1165%
Contains more OtherOther +168.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spelt
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 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 -87.8%
Contains more Mono. FatMonounsaturated fat +418.9%
Contains more Poly. FatPolyunsaturated fat +1781.2%

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.