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, vitamin B1, and vitamin B3.
- 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
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.
| 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
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.
| 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. |
| 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% |
| 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% |
| Starch | 19.57g | 8% | |
| Potassium | 143mg | 407mg | 8% |
| Monounsaturated fat | 2.309g | 6% | |
| Vitamin B6 | 0.08mg | 6% | |
| Carbs | 26.44g | 42.12g | 5% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Vitamin E | 0.26mg | 0.5mg | 2% |
| 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% | |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
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% |
| Contains more OtherOther | +638.5% |
