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  6. Edam vs. Chia seeds

Edam vs. Chia seeds — In-Depth Nutrition Comparison

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The main differences between edam and chia seeds

  • Edam is richer in vitamin B12, yet chia seeds are richer in fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds contain less saturated fat.
  • Chia seeds have a lower glycemic index than edam.

Food types used in this article are Cheese, edam and Seeds, chia seeds, dried.

Infographic

Edam 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.
Edam
Edam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +15.8%
Contains more MagnesiumMagnesium +1016.7%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +1654.5%
Contains more CopperCopper +2466.7%
Contains more ZincZinc +22.1%
Contains more PhosphorusPhosphorus +60.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +280.7%

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.
Edam
Edam
8
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +128.8%
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 EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B3Vitamin B3 +10668.3%
Contains more FolateFolate +206.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
2
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +51.1%
Contains more WaterWater +616.6%
Contains more FatsFats +10.6%
Contains more CarbsCarbs +2845.5%
Contains more OtherOther +13.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +251.9%
Contains less Sat. FatSaturated fat -81%
Contains more Poly. FatPolyunsaturated fat +3458.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Chia seeds DV% diff.
Polyunsaturated fat 0.665g 23.665g 153%
Fiber 0g 34.4g 138%
Manganese 0.011mg 2.723mg 118%
Copper 0.036mg 0.924mg 99%
Iron 0.44mg 7.72mg 91%
Selenium 14.5µg 55.2µg 74%
Magnesium 30mg 335mg 73%
Saturated fat 17.572g 3.33g 65%
Vitamin B12 1.54µg 0µg 64%
Vitamin B3 0.082mg 8.83mg 55%
Vitamin B1 0.037mg 0.62mg 49%
Phosphorus 536mg 860mg 46%
Sodium 812mg 16mg 35%
Cholesterol 89mg 0mg 30%
Vitamin A 243µg 27%
Protein 24.99g 16.54g 17%
Vitamin B2 0.389mg 0.17mg 17%
Monounsaturated fat 8.125g 2.309g 15%
Carbs 1.43g 42.12g 14%
Calcium 731mg 631mg 10%
Zinc 3.75mg 4.58mg 8%
Folate 16µg 49µg 8%
Vitamin B5 0.281mg 6%
Vitamin B6 0.076mg 6%
Calories 357kcal 486kcal 6%
Potassium 188mg 407mg 6%
Fats 27.8g 30.74g 5%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.24mg 0.5mg 2%
Vitamin K 2.3µg 2%
Vitamin C 0mg 1.6mg 2%
Net carbs 1.43g 7.72g N/A
Sugar 1.43g N/A
Trans fat 0.14g N/A
Tryptophan 0.352mg 0.436mg 0%
Threonine 0.932mg 0.709mg 0%
Isoleucine 1.308mg 0.801mg 0%
Leucine 2.57mg 1.371mg 0%
Lysine 2.66mg 0.97mg 0%
Methionine 0.721mg 0.588mg 0%
Phenylalanine 1.434mg 1.016mg 0%
Valine 1.81mg 0.95mg 0%
Histidine 1.034mg 0.531mg 0%
Omega-3 - ALA 17.83g 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
Edam 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
34%
Edam
32%
Chia seeds
Minerals Daily Need Coverage Score
80%
Edam
221%
Chia seeds

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 796mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 14.242g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.