Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Spelt
  5. Compare
  6. Spelt vs. Chia seeds

Spelt vs. Chia seeds — In-Depth Nutrition Comparison

Compare

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's daily need coverage for Fiber is 95% higher.
  • Spelt contains less Saturated Fat.

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% 0.6% 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% 3.2% 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 AVitamin A +440%
Contains more Vitamin B1Vitamin B1 +70.3%
Contains more Vitamin B2Vitamin B2 +50.4%
Contains more Vitamin B3Vitamin B3 +29%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spelt Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Chia seeds Opinion
Calories 338kcal 486kcal Chia seeds
Protein 14.57g 16.54g Chia seeds
Fats 2.43g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 59.49g 7.72g Spelt
Carbs 70.19g 42.12g Spelt
Magnesium 136mg 335mg Chia seeds
Calcium 27mg 631mg Chia seeds
Potassium 388mg 407mg Chia seeds
Iron 4.44mg 7.72mg Chia seeds
Sugar 6.82g Chia seeds
Fiber 10.7g 34.4g Chia seeds
Copper 0.511mg 0.924mg Chia seeds
Zinc 3.28mg 4.58mg Chia seeds
Starch 53.92g Spelt
Phosphorus 401mg 860mg Chia seeds
Sodium 8mg 16mg Spelt
Vitamin A 10IU 54IU Chia seeds
Vitamin E 0.79mg 0.5mg Spelt
Manganese 2.983mg 2.723mg Spelt
Selenium 11.7µg 55.2µg Chia seeds
Vitamin B1 0.364mg 0.62mg Chia seeds
Vitamin B2 0.113mg 0.17mg Chia seeds
Vitamin B3 6.843mg 8.83mg Chia seeds
Vitamin B5 1.068mg Spelt
Vitamin B6 0.23mg Spelt
Vitamin K 3.6µg Spelt
Folate 45µg 49µg Chia seeds
Trans Fat 0.14g Spelt
Saturated Fat 0.406g 3.33g Spelt
Monounsaturated Fat 0.445g 2.309g Chia seeds
Polyunsaturated fat 1.258g 23.665g Chia seeds
Tryptophan 0.132mg 0.436mg Chia seeds
Threonine 0.443mg 0.709mg Chia seeds
Isoleucine 0.552mg 0.801mg Chia seeds
Leucine 1.07mg 1.371mg Chia seeds
Lysine 0.409mg 0.97mg Chia seeds
Methionine 0.258mg 0.588mg Chia seeds
Phenylalanine 0.737mg 1.016mg Chia seeds
Valine 0.681mg 0.95mg Chia seeds
Histidine 0.36mg 0.531mg Chia seeds
Fructose 0.24g Spelt
Omega-3 - ALA 0.065g 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
Spelt Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Spelt
32%
Chia seeds
Minerals Daily Need Coverage Score
119%
Spelt
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 2.924g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 6.82g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 48)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.