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Cheese vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 99mg)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 0.48g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 637mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 15.537g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 12)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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.
Cheese Seed
Lower in Cholesterol ok
Lower in Sugars ok
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

Which food is preferable in case of diets?

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

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
23
Cheese
25
Seed
Mineral Summary Score
67
Cheese
137
Seed

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
Cheese
1
:
7
Seed
Contains more Calcium +12.5%
Contains more Iron +5414.3%
Contains more Potassium +435.5%
Contains more Magnesium +1140.7%
Contains more Copper +2980%
Contains more Zinc +25.8%
Contains more Phosphorus +89%
Contains less Sodium -97.5%
Contains more Calcium +12.5%
Contains more Iron +5414.3%
Contains more Potassium +435.5%
Contains more Magnesium +1140.7%
Contains more Copper +2980%
Contains more Zinc +25.8%
Contains more Phosphorus +89%
Contains less Sodium -97.5%

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
Cheese
9
:
3
Seed
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2037.9%
Contains more Vitamin B3 +14866.1%
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2037.9%
Contains more Vitamin B3 +14866.1%

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
137%
Cheese
99%
Seed
Carbohydrates
3%
Cheese
42%
Seed
Fats
154%
Cheese
142%
Seed

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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 Cheese Seed Opinion
Calories 404 486 Seed
Protein 22.87 16.54 Cheese
Fats 33.31 30.74 Cheese
Vitamin C 0 1.6 Seed
Carbs 3.09 42.12 Seed
Cholesterol 99 0 Seed
Vitamin D 24 Cheese
Iron 0.14 7.72 Seed
Calcium 710 631 Cheese
Potassium 76 407 Seed
Magnesium 27 335 Seed
Sugars 0.48 Cheese
Fiber 0 34.4 Seed
Copper 0.03 0.924 Seed
Zinc 3.64 4.58 Seed
Starch
Phosphorus 455 860 Seed
Sodium 653 16 Seed
Vitamin A 1242 54 Cheese
Vitamin E 0.71 0.5 Cheese
Vitamin D 0.6 Cheese
Vitamin B1 0.029 0.62 Seed
Vitamin B2 0.428 0.17 Cheese
Vitamin B3 0.059 8.83 Seed
Vitamin B5 0.41 Cheese
Vitamin B6 0.066 Cheese
Vitamin B12 1.1 0 Cheese
Vitamin K 2.4 Cheese
Folic acid (B9) 0 Cheese
Trans Fat 0.917 0.14 Seed
Saturated Fat 18.867 3.33 Seed
Monounsaturated Fat 9.246 2.309 Cheese
Polyunsaturated fat 1.421 23.665 Seed
Tryptophan 0.547 0.436 Cheese
Threonine 1.044 0.709 Cheese
Isoleucine 1.206 0.801 Cheese
Leucine 1.939 1.371 Cheese
Lysine 1.025 0.97 Cheese
Methionine 0.547 0.588 Seed
Phenylalanine 1.074 1.016 Cheese
Valine 1.404 0.95 Cheese
Histidine 0.547 0.531 Cheese
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.