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  6. Parmigiano-Reggiano vs. Chia seeds

Parmigiano-Reggiano vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between Parmigiano-Reggiano and Chia seeds

  • Parmigiano-Reggiano has more Vitamin B12, however, Chia seeds is richer in Fiber, Manganese, Iron, Copper, Magnesium, Selenium, and Vitamin B3.
  • Chia seeds covers your daily Fiber needs 138% more than Parmigiano-Reggiano.
  • Chia seeds contains less Sodium.

Specific food types used in this comparison are Cheese, parmesan, dry grated, reduced fat and Seeds, chia seeds, dried.

Infographic

Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
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 +75.8%
Contains more MagnesiumMagnesium +781.6%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +757.8%
Contains more CopperCopper +288.2%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3103.5%
Contains more SeleniumSelenium +211.9%

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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +1020.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +185.9%
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 EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B3Vitamin B3 +7645.6%
Contains more FolateFolate +390%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 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 +20.9%
Contains more WaterWater +772.4%
Contains more OtherOther +67.3%
Contains more FatsFats +53.7%
Contains more CarbsCarbs +2974.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 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 +164.1%
Contains less Sat. FatSaturated Fat -75%
Contains more Poly. FatPolyunsaturated fat +5022.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parmigiano-Reggiano Chia seeds
Lower in Cholesterol ok
Lower in Sugar 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 Equal

All nutrients comparison - raw data values

Nutrient Parmigiano-Reggiano Chia seeds Opinion
Calories 265kcal 486kcal Chia seeds
Protein 20g 16.54g Parmigiano-Reggiano
Fats 20g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 1.37g 7.72g Chia seeds
Carbs 1.37g 42.12g Chia seeds
Cholesterol 88mg 0mg Chia seeds
Vitamin D 15IU Parmigiano-Reggiano
Magnesium 38mg 335mg Chia seeds
Calcium 1109mg 631mg Parmigiano-Reggiano
Potassium 125mg 407mg Chia seeds
Iron 0.9mg 7.72mg Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.238mg 0.924mg Chia seeds
Zinc 3.87mg 4.58mg Chia seeds
Phosphorus 729mg 860mg Chia seeds
Sodium 1529mg 16mg Chia seeds
Vitamin A 605IU 54IU Parmigiano-Reggiano
Vitamin A 160µg Parmigiano-Reggiano
Vitamin E 0.17mg 0.5mg Chia seeds
Vitamin D 0.4µg Parmigiano-Reggiano
Manganese 0.085mg 2.723mg Chia seeds
Selenium 17.7µg 55.2µg Chia seeds
Vitamin B1 0.029mg 0.62mg Chia seeds
Vitamin B2 0.486mg 0.17mg Parmigiano-Reggiano
Vitamin B3 0.114mg 8.83mg Chia seeds
Vitamin B5 0.325mg Parmigiano-Reggiano
Vitamin B6 0.049mg Parmigiano-Reggiano
Vitamin B12 2.26µg 0µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Folate 10µg 49µg Chia seeds
Trans Fat 0.14g Parmigiano-Reggiano
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 13.317g 3.33g Chia seeds
Monounsaturated Fat 6.098g 2.309g Parmigiano-Reggiano
Polyunsaturated fat 0.462g 23.665g Chia seeds
Tryptophan 0.24mg 0.436mg Chia seeds
Threonine 1.519mg 0.709mg Parmigiano-Reggiano
Isoleucine 1.2mg 0.801mg Parmigiano-Reggiano
Leucine 2.983mg 1.371mg Parmigiano-Reggiano
Lysine 2.459mg 0.97mg Parmigiano-Reggiano
Methionine 0.369mg 0.588mg Chia seeds
Phenylalanine 1.604mg 1.016mg Parmigiano-Reggiano
Valine 1.498mg 0.95mg Parmigiano-Reggiano
Histidine 0.752mg 0.531mg Parmigiano-Reggiano
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parmigiano-Reggiano Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Parmigiano-Reggiano
32%
Chia seeds
Minerals Daily Need Coverage Score
121%
Parmigiano-Reggiano
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1513mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 9.987g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.