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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
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
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
46%
32%
Minerals Daily Need Coverage Score
59%
221%
Comparison summary
Which food contains less Sodium?
Flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 3.175g)
Which food is richer in vitamins?
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 57)
Which food is cheaper?
Chia seeds is cheaper (difference - $1)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)