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  6. Cheese vs. Chia seeds

Cheese vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between Cheese and Chia seeds

  • Chia seeds is higher than Cheese in Fiber, Manganese, Copper, Iron, Magnesium, Phosphorus, Vitamin B3, Vitamin B1, and Selenium.
  • Chia seeds covers 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 contains only 3.33g.

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% 75% 14% 18% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +2200%
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 Opinion
Calories 404kcal 486kcal Chia seeds
Protein 22.87g 16.54g Cheese
Fats 33.31g 30.74g Cheese
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 3.09g 7.72g Chia seeds
Carbs 3.09g 42.12g Chia seeds
Cholesterol 99mg 0mg Chia seeds
Vitamin D 24IU Cheese
Magnesium 27mg 335mg Chia seeds
Calcium 710mg 631mg Cheese
Potassium 76mg 407mg Chia seeds
Iron 0.14mg 7.72mg Chia seeds
Sugar 0.48g Chia seeds
Fiber 0g 34.4g Chia seeds
Copper 0.03mg 0.924mg Chia seeds
Zinc 3.64mg 4.58mg Chia seeds
Phosphorus 455mg 860mg Chia seeds
Sodium 653mg 16mg Chia seeds
Vitamin A 1242IU 54IU Cheese
Vitamin A 330µg Cheese
Vitamin E 0.71mg 0.5mg Cheese
Vitamin D 0.6µg Cheese
Manganese 0.027mg 2.723mg Chia seeds
Selenium 28.5µg 55.2µg Chia seeds
Vitamin B1 0.029mg 0.62mg Chia seeds
Vitamin B2 0.428mg 0.17mg Cheese
Vitamin B3 0.059mg 8.83mg Chia seeds
Vitamin B5 0.41mg Cheese
Vitamin B6 0.066mg Cheese
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg Cheese
Folate 27µg 49µg Chia seeds
Trans Fat 0.917g 0.14g Chia seeds
Choline 16.5mg Cheese
Saturated Fat 18.867g 3.33g Chia seeds
Monounsaturated Fat 9.246g 2.309g Cheese
Polyunsaturated fat 1.421g 23.665g Chia seeds
Tryptophan 0.547mg 0.436mg Cheese
Threonine 1.044mg 0.709mg Cheese
Isoleucine 1.206mg 0.801mg Cheese
Leucine 1.939mg 1.371mg Cheese
Lysine 1.025mg 0.97mg Cheese
Methionine 0.547mg 0.588mg Chia seeds
Phenylalanine 1.074mg 1.016mg Cheese
Valine 1.404mg 0.95mg Cheese
Histidine 0.547mg 0.531mg Cheese
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese
Omega-6 - Linoleic acid 5.835g Chia seeds

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
33%
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.