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Seed vs Cheese - 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.
Seed Cheese
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
Seed Cheese
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
25
Seed
23
Cheese
Mineral Summary Score
137
Seed
67
Cheese

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
Seed
7
:
1
Cheese
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%
Contains more Calcium +12.5%

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
Seed
3
:
9
Cheese
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%
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%

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

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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 Seed Cheese Opinion
Calories 486 404 Seed
Protein 16.54 22.87 Cheese
Fats 30.74 33.31 Cheese
Vitamin C 1.6 0 Seed
Carbs 42.12 3.09 Seed
Cholesterol 0 99 Seed
Vitamin D 24 Cheese
Iron 7.72 0.14 Seed
Calcium 631 710 Cheese
Potassium 407 76 Seed
Magnesium 335 27 Seed
Sugars 0.48 Cheese
Fiber 34.4 0 Seed
Copper 0.924 0.03 Seed
Zinc 4.58 3.64 Seed
Starch
Phosphorus 860 455 Seed
Sodium 16 653 Seed
Vitamin A 54 1242 Cheese
Vitamin E 0.5 0.71 Cheese
Vitamin D 0.6 Cheese
Vitamin B1 0.62 0.029 Seed
Vitamin B2 0.17 0.428 Cheese
Vitamin B3 8.83 0.059 Seed
Vitamin B5 0.41 Cheese
Vitamin B6 0.066 Cheese
Vitamin B12 0 1.1 Cheese
Vitamin K 2.4 Cheese
Folic acid (B9) 0 Cheese
Trans Fat 0.14 0.917 Seed
Saturated Fat 3.33 18.867 Seed
Monounsaturated Fat 2.309 9.246 Cheese
Polyunsaturated fat 23.665 1.421 Seed
Tryptophan 0.436 0.547 Cheese
Threonine 0.709 1.044 Cheese
Isoleucine 0.801 1.206 Cheese
Leucine 1.371 1.939 Cheese
Lysine 0.97 1.025 Cheese
Methionine 0.588 0.547 Seed
Phenylalanine 1.016 1.074 Cheese
Valine 0.95 1.404 Cheese
Histidine 0.531 0.547 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.