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  6. Cottage cheese vs. Chia seeds

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

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How are cottage cheese and chia seeds different?

  • Chia seeds are higher than cottage cheese in fiber, manganese, phosphorus, copper, iron, selenium, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 138% more than cottage cheese.

Cheese, cottage, creamed, large or small curd and Seeds, chia seeds, dried types were used in this article.

Infographic

Cottage cheese vs Chia seeds infographic
Infographic link

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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 MagnesiumMagnesium +4087.5%
Contains more CalciumCalcium +660.2%
Contains more PotassiumPotassium +291.3%
Contains more IronIron +10928.6%
Contains more CopperCopper +3086.2%
Contains more ZincZinc +1045%
Contains more PhosphorusPhosphorus +440.9%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +136050%
Contains more SeleniumSelenium +469.1%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +2196.3%
Contains more Vitamin B3Vitamin B3 +8819.2%
Contains more FolateFolate +308.3%
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Chia seeds DV% diff.
Polyunsaturated fat 0.123g 23.665g 157%
Fiber 0g 34.4g 138%
Manganese 0.002mg 2.723mg 118%
Phosphorus 159mg 860mg 100%
Copper 0.029mg 0.924mg 99%
Iron 0.07mg 7.72mg 96%
Selenium 9.7µg 55.2µg 83%
Magnesium 8mg 335mg 78%
Vitamin B3 0.099mg 8.83mg 55%
Calcium 83mg 631mg 55%
Vitamin B1 0.027mg 0.62mg 49%
Fats 4.3g 30.74g 41%
Zinc 0.4mg 4.58mg 38%
Calories 98kcal 486kcal 19%
Vitamin B12 0.43µg 0µg 18%
Sodium 364mg 16mg 15%
Carbs 3.38g 42.12g 13%
Protein 11.12g 16.54g 11%
Vitamin B5 0.557mg 11%
Folate 12µg 49µg 9%
Potassium 104mg 407mg 9%
Saturated fat 1.718g 3.33g 7%
Cholesterol 17mg 0mg 6%
Monounsaturated fat 0.778g 2.309g 4%
Vitamin A 37µg 4%
Vitamin B6 0.046mg 4%
Vitamin E 0.08mg 0.5mg 3%
Choline 18.4mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin B2 0.163mg 0.17mg 1%
Vitamin D 0.1µg 1%
Net carbs 3.38g 7.72g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Trans fat 0.14g N/A
Tryptophan 0.147mg 0.436mg 0%
Threonine 0.5mg 0.709mg 0%
Isoleucine 0.591mg 0.801mg 0%
Leucine 1.116mg 1.371mg 0%
Lysine 0.934mg 0.97mg 0%
Methionine 0.269mg 0.588mg 0%
Phenylalanine 0.577mg 1.016mg 0%
Valine 0.748mg 0.95mg 0%
Histidine 0.326mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +1275.7%
Contains more ProteinProtein +48.7%
Contains more FatsFats +614.9%
Contains more CarbsCarbs +1146.2%
Contains more OtherOther +240.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +196.8%
Contains more Poly. FatPolyunsaturated fat +19139.8%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.