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  6. Wheat gluten vs. Chia seeds

Wheat gluten vs. Chia seeds — In-Depth Nutrition Comparison

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How are wheat gluten and chia seeds different?

  • Wheat gluten is richer in protein, while chia seeds are higher in fiber, phosphorus, copper, magnesium, vitamin B3, vitamin B1, calcium, fats, and zinc.
  • Wheat gluten covers your daily need for protein 140% more than chia seeds.
  • Wheat gluten has a higher glycemic index (64) than chia seeds (15).

Vital wheat gluten and Seeds, chia seeds, dried types were used in this article.

Infographic

Wheat gluten vs Chia seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
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 more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +307%
Contains more IronIron +48.5%
Contains more CopperCopper +407.7%
Contains more ZincZinc +438.8%
Contains more PhosphorusPhosphorus +230.8%
Contains less SodiumSodium -44.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +39%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat gluten Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.81g 23.665g 152%
Fiber 0.6g 34.4g 135%
Manganese 2.723mg 118%
Protein 75.16g 16.54g 117%
Phosphorus 260mg 860mg 86%
Copper 0.182mg 0.924mg 82%
Magnesium 25mg 335mg 74%
Vitamin B3 0mg 8.83mg 55%
Vitamin B1 0mg 0.62mg 52%
Calcium 142mg 631mg 49%
Fats 1.85g 30.74g 44%
Zinc 0.85mg 4.58mg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Iron 5.2mg 7.72mg 32%
Selenium 39.7µg 55.2µg 28%
Saturated fat 0.272g 3.33g 14%
Vitamin B2 0mg 0.17mg 13%
Folate 0µg 49µg 12%
Carbs 13.79g 42.12g 9%
Potassium 100mg 407mg 9%
Calories 370kcal 486kcal 6%
Monounsaturated fat 0.156g 2.309g 5%
Vitamin E 0mg 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Sodium 29mg 16mg 1%
Protein per 100 calories 20g 3.4g N/A
Calories per 10 g protein 49kcal 294kcal N/A
Weight per 100 calories 27g 21g N/A
Unsaturated / Saturated Fat ratio 3.6 7.8 N/A
Net carbs 13.19g 7.72g N/A
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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 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 ProteinProtein +354.4%
Contains more WaterWater +41.4%
Contains more FatsFats +1561.6%
Contains more CarbsCarbs +205.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 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 -91.8%
Contains more Mono. FatMonounsaturated fat +1380.1%
Contains more Poly. FatPolyunsaturated fat +2821.6%

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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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.