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  6. Flour vs. Chia seeds

Flour vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between flour and chia seeds?

  • Flour is higher in folate, yet chia seeds are higher in fiber, phosphorus, manganese, copper, magnesium, calcium, selenium, iron, and zinc.
  • Chia seeds' daily need coverage for fiber is 127% more.
  • Flour has 4 times more folate than chia seeds. While flour has 183µg of folate, chia seeds have only 49µg.
  • The glycemic index of chia seeds is lower.

We used Wheat flour, white, all-purpose, enriched, bleached and Seeds, chia seeds, dried types in this article.

Infographic

Flour 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.
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 -87.5%
Contains more MagnesiumMagnesium +1422.7%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +280.4%
Contains more IronIron +66.4%
Contains more CopperCopper +541.7%
Contains more ZincZinc +554.3%
Contains more PhosphorusPhosphorus +696.3%
Contains more ManganeseManganese +299.3%
Contains more SeleniumSelenium +62.8%

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.
Flour
Flour
7
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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 B1Vitamin B1 +26.6%
Contains more Vitamin B2Vitamin B2 +190.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +273.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B3Vitamin B3 +49.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Chia seeds DV% diff.
Polyunsaturated fat 0.413g 23.665g 155%
Fiber 2.7g 34.4g 127%
Phosphorus 108mg 860mg 107%
Manganese 0.682mg 2.723mg 89%
Copper 0.144mg 0.924mg 87%
Magnesium 22mg 335mg 75%
Calcium 15mg 631mg 62%
Fats 0.98g 30.74g 46%
Selenium 33.9µg 55.2µg 39%
Iron 4.64mg 7.72mg 39%
Zinc 0.7mg 4.58mg 35%
Folate 183µg 49µg 34%
Vitamin B2 0.494mg 0.17mg 25%
Vitamin B3 5.904mg 8.83mg 18%
Saturated fat 0.155g 3.33g 14%
Vitamin B1 0.785mg 0.62mg 14%
Protein 10.33g 16.54g 12%
Carbs 76.31g 42.12g 11%
Potassium 107mg 407mg 9%
Vitamin B5 0.438mg 9%
Monounsaturated fat 0.087g 2.309g 6%
Calories 364kcal 486kcal 6%
Vitamin E 0.06mg 0.5mg 3%
Vitamin B6 0.044mg 3%
Choline 10.4mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 2mg 16mg 1%
Net carbs 73.61g 7.72g N/A
Sugar 0.27g N/A
Vitamin K 0.3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.127mg 0.436mg 0%
Threonine 0.281mg 0.709mg 0%
Isoleucine 0.357mg 0.801mg 0%
Leucine 0.71mg 1.371mg 0%
Lysine 0.228mg 0.97mg 0%
Methionine 0.183mg 0.588mg 0%
Phenylalanine 0.52mg 1.016mg 0%
Valine 0.415mg 0.95mg 0%
Histidine 0.23mg 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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +81.2%
Contains more WaterWater +105.5%
Contains more ProteinProtein +60.1%
Contains more FatsFats +3036.7%
Contains more OtherOther +943.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -95.3%
Contains more Mono. FatMonounsaturated fat +2554%
Contains more Poly. FatPolyunsaturated fat +5630%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.