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  6. American cheese vs. Chia seeds

American cheese vs. Chia seeds — In-Depth Nutrition Comparison

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How are American cheese and chia seeds different?

  • American cheese is higher in vitamin B12; however, chia seeds are richer in fiber, manganese, copper, iron, magnesium, selenium, and vitamin B3.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds have less sodium.
  • Chia seeds have a lower glycemic index (15) than American cheese (27).

Cheese, pasteurized process, American, without added vitamin D and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

American cheese vs Chia seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
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 more CalciumCalcium +65.6%
Contains more MagnesiumMagnesium +1188.5%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +1125.4%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +34.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6541.5%
Contains more SeleniumSelenium +173.3%

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.
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B3Vitamin B3 +11518.4%
Contains more FolateFolate +512.5%

All nutrients comparison - raw data values

Nutrient American cheese Chia seeds DV% diff.
Polyunsaturated fat 1.286g 23.665g 149%
Fiber 0g 34.4g 138%
Manganese 0.041mg 2.723mg 117%
Copper 0.046mg 0.924mg 98%
Iron 0.63mg 7.72mg 89%
Magnesium 26mg 335mg 74%
Sodium 1671mg 16mg 72%
Saturated fat 18.057g 3.33g 67%
Selenium 20.2µg 55.2µg 64%
Vitamin B12 1.5µg 0µg 63%
Vitamin B3 0.076mg 8.83mg 55%
Vitamin B1 0.015mg 0.62mg 50%
Calcium 1045mg 631mg 41%
Cholesterol 100mg 0mg 33%
Phosphorus 641mg 860mg 31%
Vitamin A 250µg 28%
Zinc 2.49mg 4.58mg 19%
Monounsaturated fat 8.236g 2.309g 15%
Carbs 3.7g 42.12g 13%
Folate 8µg 49µg 10%
Potassium 132mg 407mg 8%
Vitamin B5 0.403mg 8%
Choline 36.2mg 7%
Calories 371kcal 486kcal 6%
Vitamin B2 0.234mg 0.17mg 5%
Vitamin B6 0.054mg 4%
Vitamin D 0.6µg 3%
Protein 18.13g 16.54g 3%
Vitamin D 23IU 3%
Vitamin E 0.8mg 0.5mg 2%
Vitamin K 2.6µg 2%
Vitamin C 0mg 1.6mg 2%
Fats 31.79g 30.74g 2%
Net carbs 3.7g 7.72g N/A
Sugar 2.26g N/A
Trans fat 1.144g 0.14g N/A
Tryptophan 0.232mg 0.436mg 0%
Threonine 0.772mg 0.709mg 0%
Isoleucine 0.938mg 0.801mg 0%
Leucine 1.716mg 1.371mg 0%
Lysine 1.516mg 0.97mg 0%
Methionine 0.475mg 0.588mg 0%
Phenylalanine 0.939mg 1.016mg 0%
Valine 1.187mg 0.95mg 0%
Histidine 0.546mg 0.531mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g 17.83g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 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 WaterWater +582.9%
Contains more OtherOther +41%
Contains more CarbsCarbs +1038.4%
~equal in Protein ~16.54g
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 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 more Mono. FatMonounsaturated fat +256.7%
Contains less Sat. FatSaturated fat -81.6%
Contains more Poly. FatPolyunsaturated fat +1740.2%

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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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.