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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?

  • Chia seeds are higher than wheat gluten in fiber, phosphorus, copper, magnesium, vitamin B3, vitamin B1, calcium, zinc, iron, and selenium.
  • Chia seeds cover your daily need for fiber, 135% more than wheat gluten.
  • 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

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.
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 SeleniumSelenium +39%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat gluten Chia seeds DV% diff.
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%
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%
Potassium 100mg 407mg 9%
Carbs 13.79g 42.12g 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%
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%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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%
Contains more OtherOther +380%

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.