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  6. Cheese vs. Flax seeds

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, Calcium, and Vitamin A, however, Flax seeds are richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron.
  • Daily need coverage for Vitamin B1 from Flax seeds is 135% higher.
  • Flax seeds have less Saturated Fat.

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

Infographic

Cheese vs Flax 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
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
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% 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 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
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
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
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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Flax seeds Opinion
Calories 404kcal 534kcal Flax seeds
Protein 22.87g 18.29g Cheese
Fats 33.31g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 3.09g 1.58g Cheese
Carbs 3.09g 28.88g Flax seeds
Cholesterol 99mg 0mg Flax seeds
Vitamin D 24IU 0IU Cheese
Magnesium 27mg 392mg Flax seeds
Calcium 710mg 255mg Cheese
Potassium 76mg 813mg Flax seeds
Iron 0.14mg 5.73mg Flax seeds
Sugar 0.48g 1.55g Cheese
Fiber 0g 27.3g Flax seeds
Copper 0.03mg 1.22mg Flax seeds
Zinc 3.64mg 4.34mg Flax seeds
Phosphorus 455mg 642mg Flax seeds
Sodium 653mg 30mg Flax seeds
Vitamin A 1242IU 0IU Cheese
Vitamin A 330µg 0µg Cheese
Vitamin E 0.71mg 0.31mg Cheese
Vitamin D 0.6µg 0µg Cheese
Manganese 0.027mg 2.482mg Flax seeds
Selenium 28.5µg 25.4µg Cheese
Vitamin B1 0.029mg 1.644mg Flax seeds
Vitamin B2 0.428mg 0.161mg Cheese
Vitamin B3 0.059mg 3.08mg Flax seeds
Vitamin B5 0.41mg 0.985mg Flax seeds
Vitamin B6 0.066mg 0.473mg Flax seeds
Vitamin B12 1.1µg 0µg Cheese
Vitamin K 2.4µg 4.3µg Flax seeds
Folate 27µg 87µg Flax seeds
Trans Fat 0.917g Flax seeds
Choline 16.5mg 78.7mg Flax seeds
Saturated Fat 18.867g 3.663g Flax seeds
Monounsaturated Fat 9.246g 7.527g Cheese
Polyunsaturated fat 1.421g 28.73g Flax seeds
Tryptophan 0.547mg 0.297mg Cheese
Threonine 1.044mg 0.766mg Cheese
Isoleucine 1.206mg 0.896mg Cheese
Leucine 1.939mg 1.235mg Cheese
Lysine 1.025mg 0.862mg Cheese
Methionine 0.547mg 0.37mg Cheese
Phenylalanine 1.074mg 0.957mg Cheese
Valine 1.404mg 1.072mg Cheese
Histidine 0.547mg 0.472mg Cheese
Omega-3 - EPA 0.01g 0g Cheese
Omega-3 - DHA 0.001g 0g Cheese
Omega-3 - DPA 0.017g 0g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0.007g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Flax 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
62%
Flax seeds
Minerals Daily Need Coverage Score
79%
Cheese
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 623mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 15.204g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.07g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1)
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. 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.