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  6. Khorasan wheat vs. Chia seeds

Khorasan wheat vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between khorasan wheat and chia seeds

  • Khorasan wheat is richer in selenium, yet chia seeds are richer in fiber, phosphorus, calcium, iron, magnesium, copper, vitamin B3, and zinc.
  • Daily need coverage for fiber for chia seeds is 93% higher.
  • Khorasan wheat contains less saturated fat.
  • Chia seeds have a lower glycemic index than khorasan wheat.

Food types used in this article are Wheat, KAMUT khorasan, uncooked and Seeds, chia seeds, dried.

Infographic

Khorasan wheat 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 less SodiumSodium -68.8%
Contains more SeleniumSelenium +47.6%
Contains more MagnesiumMagnesium +157.7%
Contains more CalciumCalcium +2768.2%
Contains more IronIron +104.8%
Contains more CopperCopper +82.6%
Contains more ZincZinc +24.5%
Contains more PhosphorusPhosphorus +136.3%
~equal in Potassium ~407mg
~equal in Manganese ~2.723mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +38.5%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Khorasan wheat Chia seeds DV% diff.
Polyunsaturated fat 0.621g 23.665g 154%
Fiber 11.1g 34.4g 93%
Phosphorus 364mg 860mg 71%
Calcium 22mg 631mg 61%
Magnesium 130mg 335mg 49%
Iron 3.77mg 7.72mg 49%
Selenium 81.5µg 55.2µg 48%
Copper 0.506mg 0.924mg 46%
Fats 2.13g 30.74g 44%
Starch 52.41g 22%
Vitamin B6 0.259mg 20%
Vitamin B5 0.949mg 19%
Vitamin B3 6.375mg 8.83mg 15%
Saturated fat 0.196g 3.33g 14%
Folate 49µg 12%
Carbs 70.58g 42.12g 9%
Zinc 3.68mg 4.58mg 8%
Calories 337kcal 486kcal 7%
Monounsaturated fat 0.213g 2.309g 5%
Choline 25.8mg 5%
Vitamin B1 0.566mg 0.62mg 5%
Protein 14.54g 16.54g 4%
Vitamin K 1.8µg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin B2 0.184mg 0.17mg 1%
Manganese 2.735mg 2.723mg 1%
Vitamin E 0.61mg 0.5mg 1%
Net carbs 59.48g 7.72g N/A
Potassium 403mg 407mg 0%
Sugar 7.84g N/A
Sodium 5mg 16mg 0%
Vitamin A 1µg 0%
Trans fat 0.005g 0.14g N/A
Tryptophan 0.13mg 0.436mg 0%
Threonine 0.442mg 0.709mg 0%
Isoleucine 0.566mg 0.801mg 0%
Leucine 1.112mg 1.371mg 0%
Lysine 0.416mg 0.97mg 0%
Methionine 0.251mg 0.588mg 0%
Phenylalanine 0.772mg 1.016mg 0%
Valine 0.687mg 0.95mg 0%
Histidine 0.379mg 0.531mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 CarbsCarbs +67.6%
Contains more WaterWater +90.9%
Contains more ProteinProtein +13.8%
Contains more FatsFats +1343.2%
Contains more OtherOther +185.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -94.1%
Contains more Mono. FatMonounsaturated fat +984%
Contains more Poly. FatPolyunsaturated fat +3710.8%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.