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  6. Wheat vs. Seed

Wheat vs. Seed — In-Depth Nutrition Comparison

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Important differences between Wheat and Seed

  • Wheat has more Selenium, and Manganese, however, Seed has 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.

The food varieties used in the comparison are Wheat, durum and Seeds, chia seeds, dried.

Infographic

Wheat vs Seed 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.
Wheat
Wheat
4
:
6
Seed
Seed
Contains less Sodium -87.5%
Contains more Manganese +10.6%
Contains more Selenium +62%
Contains more Calcium +1755.9%
Contains more Iron +119.3%
Contains more Magnesium +132.6%
Contains more Phosphorus +69.3%
Contains more Zinc +10.1%
Contains more Copper +67.1%
Equal in Potassium - 407
Equal in Manganese - 2.723
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -87.5%
Contains more Manganese +10.6%
Contains more Selenium +62%
Contains more Calcium +1755.9%
Contains more Iron +119.3%
Contains more Magnesium +132.6%
Contains more Phosphorus +69.3%
Contains more Zinc +10.1%
Contains more Copper +67.1%
Equal in Potassium - 407
Equal in Manganese - 2.723

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.
Wheat
Wheat
3
:
7
Seed
Seed
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Seed
Seed
Contains more Carbs +68.9%
Contains more Water +88.6%
Contains more Protein +20.9%
Contains more Fats +1144.5%
Contains more Other +169.7%
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Seed
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 Carbs +68.9%
Contains more Water +88.6%
Contains more Protein +20.9%
Contains more Fats +1144.5%
Contains more Other +169.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Seed
Seed
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +571.2%
Contains more Polyunsaturated fat +2319.7%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -86.4%
Contains more Monounsaturated Fat +571.2%
Contains more Polyunsaturated fat +2319.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Seed Opinion
Net carbs 71.13g 7.72g Wheat
Protein 13.68g 16.54g Seed
Fats 2.47g 30.74g Seed
Carbs 71.13g 42.12g Wheat
Calories 339kcal 486kcal Seed
Fiber 34.4g Seed
Calcium 34mg 631mg Seed
Iron 3.52mg 7.72mg Seed
Magnesium 144mg 335mg Seed
Phosphorus 508mg 860mg Seed
Potassium 431mg 407mg Wheat
Sodium 2mg 16mg Wheat
Zinc 4.16mg 4.58mg Seed
Copper 0.553mg 0.924mg Seed
Manganese 3.012mg 2.723mg Wheat
Selenium 89.4µg 55.2µg Wheat
Vitamin A 0IU 54IU Seed
Vitamin E 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.419mg 0.62mg Seed
Vitamin B2 0.121mg 0.17mg Seed
Vitamin B3 6.738mg 8.83mg Seed
Vitamin B5 0.935mg Wheat
Vitamin B6 0.419mg Wheat
Folate 43µg 49µg Seed
Tryptophan 0.176mg 0.436mg Seed
Threonine 0.366mg 0.709mg Seed
Isoleucine 0.533mg 0.801mg Seed
Leucine 0.934mg 1.371mg Seed
Lysine 0.303mg 0.97mg Seed
Methionine 0.221mg 0.588mg Seed
Phenylalanine 0.681mg 1.016mg Seed
Valine 0.594mg 0.95mg Seed
Histidine 0.322mg 0.531mg Seed
Trans Fat 0.14g Wheat
Saturated Fat 0.454g 3.33g Wheat
Monounsaturated Fat 0.344g 2.309g Seed
Polyunsaturated fat 0.978g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
35%
Seed
Minerals Daily Need Coverage Score
168%
Wheat
221%
Seed

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 2.876g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 35)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Seed - 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.