Spelt vs. Chia seeds — In-Depth Nutrition Comparison
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What are the differences between spelt and chia seeds?
- Chia seeds are richer than spelt in fiber, phosphorus, selenium, copper, iron, manganese, magnesium, calcium, fats, and vitamin B1.
- Chia seeds' daily need coverage for fiber is 122% more.
- The glycemic index of chia seeds is lower.
We used Spelt, cooked and Seeds, chia seeds, dried types in this article.
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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.
| Contains less SodiumSodium | -68.8% |
| Contains more MagnesiumMagnesium | +583.7% |
| Contains more CalciumCalcium | +6210% |
| Contains more PotassiumPotassium | +184.6% |
| Contains more IronIron | +362.3% |
| Contains more CopperCopper | +329.8% |
| Contains more ZincZinc | +266.4% |
| Contains more PhosphorusPhosphorus | +473.3% |
| Contains more ManganeseManganese | +149.6% |
| Contains more SeleniumSelenium | +1280% |
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.
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +92.3% |
| Contains more Vitamin B1Vitamin B1 | +501.9% |
| Contains more Vitamin B2Vitamin B2 | +466.7% |
| Contains more Vitamin B3Vitamin B3 | +243.6% |
| Contains more FolateFolate | +276.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 17.83g | 1114% | |
| Polyunsaturated fat | 23.665g | 158% | |
| Fiber | 3.9g | 34.4g | 122% |
| Phosphorus | 150mg | 860mg | 101% |
| Selenium | 4µg | 55.2µg | 93% |
| Copper | 0.215mg | 0.924mg | 79% |
| Iron | 1.67mg | 7.72mg | 76% |
| Manganese | 1.091mg | 2.723mg | 71% |
| Magnesium | 49mg | 335mg | 68% |
| Calcium | 10mg | 631mg | 62% |
| Fats | 0.85g | 30.74g | 46% |
| Vitamin B1 | 0.103mg | 0.62mg | 43% |
| Vitamin B3 | 2.57mg | 8.83mg | 39% |
| Omega-6 (Linoleic acid) | 5.835g | 34% | |
| Zinc | 1.25mg | 4.58mg | 30% |
| Protein | 5.5g | 16.54g | 22% |
| Calories | 127kcal | 486kcal | 18% |
| Saturated fat | 3.33g | 15% | |
| Vitamin B2 | 0.03mg | 0.17mg | 11% |
| Folate | 13µg | 49µg | 9% |
| Potassium | 143mg | 407mg | 8% |
| Starch | 19.57g | 8% | |
| Vitamin B6 | 0.08mg | 6% | |
| Monounsaturated fat | 2.309g | 6% | |
| Carbs | 26.44g | 42.12g | 5% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Vitamin E | 0.26mg | 0.5mg | 2% |
| Protein per 100 calories | 4.3g | 3.4g | N/A |
| Calories per 10 g protein | 231kcal | 294kcal | N/A |
| Weight per 100 calories | 79g | 21g | N/A |
| Unsaturated / Saturated Fat ratio | 7.8 | N/A | |
| Net carbs | 22.54g | 7.72g | N/A |
| Sodium | 5mg | 16mg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0% | |
| Threonine | 0.709mg | 0% | |
| Isoleucine | 0.801mg | 0% | |
| Leucine | 1.371mg | 0% | |
| Lysine | 0.97mg | 0% | |
| Methionine | 0.588mg | 0% | |
| Phenylalanine | 1.016mg | 0% | |
| Valine | 0.95mg | 0% | |
| Histidine | 0.531mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.5 g
Fats:
0.85 g
Carbs:
26.44 g
Water:
66.56 g
Other:
0.65 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1047.6% |
| Contains more ProteinProtein | +200.7% |
| Contains more FatsFats | +3516.5% |
| Contains more CarbsCarbs | +59.3% |
