Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Wheat vs Seed - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
2
:
6
Seed
Contains less Sodium -87.5%
Contains more Iron +119.3%
Contains more Calcium +1755.9%
Contains more Magnesium +132.6%
Contains more Copper +67.1%
Contains more Zinc +10.1%
Contains more Phosphorus +69.3%
Equal in Potassium - 407
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -87.5%
Contains more Iron +119.3%
Contains more Calcium +1755.9%
Contains more Magnesium +132.6%
Contains more Copper +67.1%
Contains more Zinc +10.1%
Contains more Phosphorus +69.3%
Equal in Potassium - 407

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Wheat
3
:
7
Seed
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +40.5%
Contains more Vitamin B3 +31%
Contains more Folate +14%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
37
Wheat
35
Seed
Mineral Summary Score
100
Wheat
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
82%
Wheat
99%
Seed
Carbohydrates
71%
Wheat
42%
Seed
Fats
11%
Wheat
142%
Seed

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Cholesterol Equal
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Wheat Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Wheat Seed Opinion
Calories 339 486 Seed
Protein 13.68 16.54 Seed
Fats 2.47 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 71.13 42.12 Wheat
Cholesterol 0 0
Vitamin D 0 Wheat
Iron 3.52 7.72 Seed
Calcium 34 631 Seed
Potassium 431 407 Wheat
Magnesium 144 335 Seed
Sugars
Fiber 34.4 Seed
Copper 0.553 0.924 Seed
Zinc 4.16 4.58 Seed
Starch
Phosphorus 508 860 Seed
Sodium 2 16 Wheat
Vitamin A 0 54 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Wheat
Vitamin B1 0.419 0.62 Seed
Vitamin B2 0.121 0.17 Seed
Vitamin B3 6.738 8.83 Seed
Vitamin B5 0.935 Wheat
Vitamin B6 0.419 Wheat
Vitamin B12 0 0
Vitamin K
Folate 43 49 Seed
Trans Fat 0.14 Wheat
Saturated Fat 0.454 3.33 Wheat
Monounsaturated Fat 0.344 2.309 Seed
Polyunsaturated fat 0.978 23.665 Seed
Tryptophan 0.176 0.436 Seed
Threonine 0.366 0.709 Seed
Isoleucine 0.533 0.801 Seed
Leucine 0.934 1.371 Seed
Lysine 0.303 0.97 Seed
Methionine 0.221 0.588 Seed
Phenylalanine 0.681 1.016 Seed
Valine 0.594 0.95 Seed
Histidine 0.322 0.531 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.