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Cheese vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between cheese and chia seeds

  • Chia seeds are higher than cheese in fiber, manganese, copper, iron, magnesium, phosphorus, vitamin B3, vitamin B1, and selenium.
  • Chia seeds cover your daily fiber needs 138% more than cheese.
  • Cheese contains 6 times more saturated fat than chia seeds. While cheese contains 18.867g of saturated fat, chia seeds contain only 3.33g.
  • The glycemic index of cheese is lower.

Food varieties used in this article are Cheese, cheddar and Seeds, chia seeds, dried.

Infographic

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.
Cheese
Cheese
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +12.5%
Contains more MagnesiumMagnesium +1140.7%
Contains more PotassiumPotassium +435.5%
Contains more IronIron +5414.3%
Contains more CopperCopper +2980%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +89%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +9985.2%
Contains more SeleniumSelenium +93.7%

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.
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +42%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +151.8%
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 +2037.9%
Contains more Vitamin B3Vitamin B3 +14866.1%
Contains more FolateFolate +81.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +38.3%
Contains more WaterWater +538.3%
Contains more CarbsCarbs +1263.1%
Contains more OtherOther +29.4%
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +300.4%
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +1565.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Chia seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Cheese Chia seeds DV% diff.
Polyunsaturated fat 1.421g 23.665g 148%
Fiber 0g 34.4g 138%
Manganese 0.027mg 2.723mg 117%
Copper 0.03mg 0.924mg 99%
Iron 0.14mg 7.72mg 95%
Magnesium 27mg 335mg 73%
Saturated fat 18.867g 3.33g 71%
Phosphorus 455mg 860mg 58%
Vitamin B3 0.059mg 8.83mg 55%
Vitamin B1 0.029mg 0.62mg 49%
Selenium 28.5µg 55.2µg 49%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 37%
Cholesterol 99mg 0mg 33%
Sodium 653mg 16mg 28%
Vitamin B2 0.428mg 0.17mg 20%
Monounsaturated fat 9.246g 2.309g 17%
Protein 22.87g 16.54g 13%
Carbs 3.09g 42.12g 13%
Potassium 76mg 407mg 10%
Zinc 3.64mg 4.58mg 9%
Calcium 710mg 631mg 8%
Vitamin B5 0.41mg 8%
Folate 27µg 49µg 6%
Vitamin B6 0.066mg 5%
Calories 404kcal 486kcal 4%
Fats 33.31g 30.74g 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.71mg 0.5mg 1%
Net carbs 3.09g 7.72g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0.14g N/A
Tryptophan 0.547mg 0.436mg 0%
Threonine 1.044mg 0.709mg 0%
Isoleucine 1.206mg 0.801mg 0%
Leucine 1.939mg 1.371mg 0%
Lysine 1.025mg 0.97mg 0%
Methionine 0.547mg 0.588mg 0%
Phenylalanine 1.074mg 1.016mg 0%
Valine 1.404mg 0.95mg 0%
Histidine 0.547mg 0.531mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese 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
35%
Cheese
32%
Chia seeds
Minerals Daily Need Coverage Score
79%
Cheese
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 637mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 15.537g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.