Groat vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between groat and chia seeds

Chia seeds are richer than groat in fiber, selenium, phosphorus, iron, manganese, calcium, vitamin B1, fats, magnesium, and zinc.
Daily need coverage for fiber for chia seeds is 98% higher.
Chia seeds have a lower glycemic index than groat.

Food types used in this article are Buckwheat and Seeds, chia seeds, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Groat

Chia seeds

Contains more PotassiumPotassium	+13%
Contains more CopperCopper	+19%
Contains less SodiumSodium	-93.8%

Contains more MagnesiumMagnesium	+45%
Contains more CalciumCalcium	+3405.6%
Contains more IronIron	+250.9%
Contains more ZincZinc	+90.8%
Contains more PhosphorusPhosphorus	+147.8%
Contains more ManganeseManganese	+109.5%
Contains more SeleniumSelenium	+565.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Groat

Chia seeds

Contains more Vitamin B2Vitamin B2	+150%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+513.9%
Contains more Vitamin B3Vitamin B3	+25.8%
Contains more FolateFolate	+63.3%

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)		17.83g	1114%
Polyunsaturated fat	1.039g	23.665g	151%
Fiber	10g	34.4g	98%
Selenium	8.3µg	55.2µg	85%
Phosphorus	347mg	860mg	73%
Iron	2.2mg	7.72mg	69%
Manganese	1.3mg	2.723mg	62%
Calcium	18mg	631mg	61%
Vitamin B1	0.101mg	0.62mg	43%
Fats	3.4g	30.74g	42%
Omega-6 (Linoleic acid)		5.835g	34%
Magnesium	231mg	335mg	25%
Vitamin B5	1.233mg		25%
Copper	1.1mg	0.924mg	20%
Zinc	2.4mg	4.58mg	20%
Vitamin B2	0.425mg	0.17mg	20%
Vitamin B6	0.21mg		16%
Saturated fat	0.741g	3.33g	12%
Vitamin B3	7.02mg	8.83mg	11%
Carbs	71.5g	42.12g	10%
Calories	343kcal	486kcal	7%
Protein	13.25g	16.54g	7%
Folate	30µg	49µg	5%
Vitamin E		0.5mg	3%
Monounsaturated fat	1.04g	2.309g	3%
Vitamin C	0mg	1.6mg	2%
Potassium	460mg	407mg	2%
Sodium	1mg	16mg	1%
Protein per 100 calories	3.9g	3.4g	N/A
Calories per 10 g protein	259kcal	294kcal	N/A
Weight per 100 calories	29g	21g	N/A
Unsaturated / Saturated Fat ratio	2.8	7.8	N/A
Net carbs	61.5g	7.72g	N/A
Trans fat		0.14g	N/A
Tryptophan	0.192mg	0.436mg	0%
Threonine	0.506mg	0.709mg	0%
Isoleucine	0.498mg	0.801mg	0%
Leucine	0.832mg	1.371mg	0%
Lysine	0.672mg	0.97mg	0%
Methionine	0.172mg	0.588mg	0%
Phenylalanine	0.52mg	1.016mg	0%
Valine	0.678mg	0.95mg	0%
Histidine	0.309mg	0.531mg	0%