Wheat vs. Chia seeds — In-Depth Nutrition Comparison
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Important differences between wheat and chia seeds
- Wheat has more selenium and manganese; however, chia seeds have more calcium, iron, phosphorus, magnesium, copper, vitamin B1, and vitamin B3.
- Wheat 's daily need coverage for selenium is 62% more.
- Wheat is lower in saturated fat.
- Wheat has a higher glycemic index than chia seeds.
The food varieties used in the comparison are Wheat, durum and Seeds, chia seeds, dried.
Infographic
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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 | -87.5% |
| Contains more SeleniumSelenium | +62% |
| Contains more MagnesiumMagnesium | +132.6% |
| Contains more CalciumCalcium | +1755.9% |
| Contains more IronIron | +119.3% |
| Contains more CopperCopper | +67.1% |
| Contains more ZincZinc | +10.1% |
| Contains more PhosphorusPhosphorus | +69.3% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48% |
| Contains more Vitamin B2Vitamin B2 | +40.5% |
| Contains more Vitamin B3Vitamin B3 | +31% |
| Contains more FolateFolate | +14% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.978g | 23.665g | 151% |
| Fiber | 34.4g | 138% | |
| Selenium | 89.4µg | 55.2µg | 62% |
| Calcium | 34mg | 631mg | 60% |
| Iron | 3.52mg | 7.72mg | 53% |
| Phosphorus | 508mg | 860mg | 50% |
| Magnesium | 144mg | 335mg | 45% |
| Fats | 2.47g | 30.74g | 43% |
| Copper | 0.553mg | 0.924mg | 41% |
| Vitamin B6 | 0.419mg | 32% | |
| Vitamin B5 | 0.935mg | 19% | |
| Vitamin B1 | 0.419mg | 0.62mg | 17% |
| Saturated fat | 0.454g | 3.33g | 13% |
| Vitamin B3 | 6.738mg | 8.83mg | 13% |
| Manganese | 3.012mg | 2.723mg | 13% |
| Carbs | 71.13g | 42.12g | 10% |
| Calories | 339kcal | 486kcal | 7% |
| Protein | 13.68g | 16.54g | 6% |
| Monounsaturated fat | 0.344g | 2.309g | 5% |
| Vitamin B2 | 0.121mg | 0.17mg | 4% |
| Zinc | 4.16mg | 4.58mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Folate | 43µg | 49µg | 2% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Sodium | 2mg | 16mg | 1% |
| Potassium | 431mg | 407mg | 1% |
| Net carbs | 71.13g | 7.72g | N/A |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.176mg | 0.436mg | 0% |
| Threonine | 0.366mg | 0.709mg | 0% |
| Isoleucine | 0.533mg | 0.801mg | 0% |
| Leucine | 0.934mg | 1.371mg | 0% |
| Lysine | 0.303mg | 0.97mg | 0% |
| Methionine | 0.221mg | 0.588mg | 0% |
| Phenylalanine | 0.681mg | 1.016mg | 0% |
| Valine | 0.594mg | 0.95mg | 0% |
| Histidine | 0.322mg | 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:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more CarbsCarbs | +68.9% |
| Contains more WaterWater | +88.6% |
| Contains more ProteinProtein | +20.9% |
| Contains more FatsFats | +1144.5% |
| Contains more OtherOther | +169.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | -86.4% |
| Contains more Mono. FatMonounsaturated fat | +571.2% |
| Contains more Poly. FatPolyunsaturated fat | +2319.7% |