Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Cheese vs Seed - In-Depth Nutrition Comparison

Compare

A recap on differences between Cheese and Seed

  • Seed is higher than Cheese in Fiber, Manganese, Copper, Iron, Magnesium, Phosphorus, Vitamin B3, Vitamin B1, and Selenium.
  • Seed covers your daily Fiber needs 138% more than Cheese.
  • Cheese contains 6 times more Saturated Fat than Seed. While Cheese contains 18.867g of Saturated Fat, Seed contains only 3.33g.

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

Infographic

Cheese vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
1
:
7
Seed
Contains more Calcium +12.5%
Contains more Iron +5414.3%
Contains more Magnesium +1140.7%
Contains more Phosphorus +89%
Contains more Potassium +435.5%
Contains less Sodium -97.5%
Contains more Zinc +25.8%
Contains more Copper +2980%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Calcium +12.5%
Contains more Iron +5414.3%
Contains more Magnesium +1140.7%
Contains more Phosphorus +89%
Contains more Potassium +435.5%
Contains less Sodium -97.5%
Contains more Zinc +25.8%
Contains more Copper +2980%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
8
:
4
Seed
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2037.9%
Contains more Vitamin B3 +14866.1%
Contains more Folate +81.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2037.9%
Contains more Vitamin B3 +14866.1%
Contains more Folate +81.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Seed Opinion
Net carbs 3.09g 7.72g Seed
Protein 22.87g 16.54g Cheese
Fats 33.31g 30.74g Cheese
Carbs 3.09g 42.12g Seed
Calories 404kcal 486kcal Seed
Starch g g
Fructose 0g g Cheese
Sugar 0.48g g Seed
Fiber 0g 34.4g Seed
Calcium 710mg 631mg Cheese
Iron 0.14mg 7.72mg Seed
Magnesium 27mg 335mg Seed
Phosphorus 455mg 860mg Seed
Potassium 76mg 407mg Seed
Sodium 653mg 16mg Seed
Zinc 3.64mg 4.58mg Seed
Copper 0.03mg 0.924mg Seed
Vitamin A 1242IU 54IU Cheese
Vitamin E 0.71mg 0.5mg Cheese
Vitamin D 24IU IU Cheese
Vitamin D 0.6µg µg Cheese
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.029mg 0.62mg Seed
Vitamin B2 0.428mg 0.17mg Cheese
Vitamin B3 0.059mg 8.83mg Seed
Vitamin B5 0.41mg mg Cheese
Vitamin B6 0.066mg mg Cheese
Folate 27µg 49µg Seed
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg µg Cheese
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 Seed
Phenylalanine 1.074mg 1.016mg Cheese
Valine 1.404mg 0.95mg Cheese
Histidine 0.547mg 0.531mg Cheese
Cholesterol 99mg 0mg Seed
Trans Fat 0.917g 0.14g Seed
Saturated Fat 18.867g 3.33g Seed
Monounsaturated Fat 9.246g 2.309g Cheese
Polyunsaturated fat 1.421g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Cheese
35
Seed
Mineral Summary Score
79
Cheese
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
137%
Cheese
99%
Seed
Carbohydrates
3%
Cheese
42%
Seed
Fats
154%
Cheese
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 637mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 15.537g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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