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Cheese vs. Flax seeds — In-Depth Nutrition Comparison

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How are cheese and flax seeds different?

  • Cheese is higher in vitamin B12 and calcium; however, flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, and iron.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds have less cholesterol.

Cheese, cheddar and Seeds, flaxseed are the varieties used in this article.

Infographic

Cheese vs Flax seeds infographic
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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
2
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +178.4%
Contains more SeleniumSelenium +12.2%
Contains more MagnesiumMagnesium +1351.9%
Contains more PotassiumPotassium +969.7%
Contains more IronIron +3992.9%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +41.1%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +9092.6%

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
5
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +129%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +165.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B3Vitamin B3 +5120.3%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin B6Vitamin B6 +616.7%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +222.2%
Contains more CholineCholine +377%

All nutrients comparison - raw data values

Nutrient Cheese Flax seeds DV% diff.
Polyunsaturated fat 1.421g 28.73g 182%
Vitamin B1 0.029mg 1.644mg 135%
Copper 0.03mg 1.22mg 132%
Fiber 0g 27.3g 109%
Manganese 0.027mg 2.482mg 107%
Magnesium 27mg 392mg 87%
Iron 0.14mg 5.73mg 70%
Saturated fat 18.867g 3.663g 69%
Calcium 710mg 255mg 46%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 0µg 37%
Cholesterol 99mg 0mg 33%
Vitamin B6 0.066mg 0.473mg 31%
Phosphorus 455mg 642mg 27%
Sodium 653mg 30mg 27%
Potassium 76mg 813mg 22%
Vitamin B2 0.428mg 0.161mg 21%
Vitamin B3 0.059mg 3.08mg 19%
Folate 27µg 87µg 15%
Fats 33.31g 42.16g 14%
Vitamin B5 0.41mg 0.985mg 12%
Choline 16.5mg 78.7mg 11%
Protein 22.87g 18.29g 9%
Carbs 3.09g 28.88g 9%
Calories 404kcal 534kcal 7%
Selenium 28.5µg 25.4µg 6%
Zinc 3.64mg 4.34mg 6%
Monounsaturated fat 9.246g 7.527g 4%
Vitamin D 0.6µg 0µg 3%
Vitamin E 0.71mg 0.31mg 3%
Vitamin D 24IU 0IU 3%
Vitamin K 2.4µg 4.3µg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 3.09g 1.58g N/A
Sugar 0.48g 1.55g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.297mg 0%
Threonine 1.044mg 0.766mg 0%
Isoleucine 1.206mg 0.896mg 0%
Leucine 1.939mg 1.235mg 0%
Lysine 1.025mg 0.862mg 0%
Methionine 0.547mg 0.37mg 0%
Phenylalanine 1.074mg 0.957mg 0%
Valine 1.404mg 1.072mg 0%
Histidine 0.547mg 0.472mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
2
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +25%
Contains more WaterWater +431.9%
Contains more FatsFats +26.6%
Contains more CarbsCarbs +834.6%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +22.8%
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +1921.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +53.8%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.