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  6. Mozzarella vs. Chia seeds

Mozzarella vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between mozzarella and chia seeds

  • Mozzarella has more vitamin B12; however, chia seeds are higher in fiber, copper, iron, magnesium, selenium, vitamin B3, vitamin B1, and phosphorus.
  • Chia seeds cover your daily need for fiber 138% more than mozzarella.
  • Chia seeds have less saturated fat.
  • The glycemic index of mozzarella is higher.

These are the specific foods used in this comparison Cheese, mozzarella, low sodium and Seeds, chia seeds, dried.

Infographic

Mozzarella vs Chia seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
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 +15.8%
Contains more MagnesiumMagnesium +1188.5%
Contains more PotassiumPotassium +328.4%
Contains more IronIron +2988%
Contains more CopperCopper +3322.2%
Contains more ZincZinc +46.3%
Contains more PhosphorusPhosphorus +64.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +251.6%
~equal in Sodium ~16mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 4.5% 46% 3% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B3Vitamin B3 +7258.3%
Contains more FolateFolate +444.4%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Mozzarella Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.509g 23.665g 154%
Fiber 0g 34.4g 138%
Manganese 2.723mg 118%
Copper 0.027mg 0.924mg 100%
Iron 0.25mg 7.72mg 93%
Magnesium 26mg 335mg 74%
Selenium 15.7µg 55.2µg 72%
Vitamin B3 0.12mg 8.83mg 54%
Vitamin B1 0.02mg 0.62mg 50%
Phosphorus 524mg 860mg 48%
Vitamin B12 0.92µg 0µg 38%
Saturated fat 10.867g 3.33g 34%
Omega-6 (Linoleic acid) 5.835g 34%
Protein 27.5g 16.54g 22%
Fats 17.1g 30.74g 21%
Cholesterol 54mg 0mg 18%
Vitamin A 137µg 15%
Carbs 3.1g 42.12g 13%
Zinc 3.13mg 4.58mg 13%
Vitamin B2 0.34mg 0.17mg 13%
Calories 280kcal 486kcal 10%
Calcium 731mg 631mg 10%
Folate 9µg 49µg 10%
Potassium 95mg 407mg 9%
Vitamin B6 0.08mg 6%
Monounsaturated fat 4.844g 2.309g 6%
Choline 18.4mg 3%
Vitamin C 0mg 1.6mg 2%
Vitamin D* 13 IU 2%
Vitamin D 0.3µg 2%
Vitamin E 0.15mg 0.5mg 2%
Vitamin K 1.8µg 2%
Protein per 100 calories 9.8g 3.4g N/A
Calories per 10 g protein 102kcal 294kcal N/A
Weight per 100 calories 36g 21g N/A
Unsaturated / Saturated Fat ratio 0.49 7.8 N/A
Net carbs 3.1g 7.72g N/A
Sugar 1.23g N/A
Sodium 16mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 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 ProteinProtein +66.3%
Contains more WaterWater +760.3%
Contains more FatsFats +79.8%
Contains more CarbsCarbs +1258.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 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 +109.8%
Contains less Sat. FatSaturated fat -69.4%
Contains more Poly. FatPolyunsaturated fat +4549.3%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.