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  6. Fontina vs. Chia seeds

Fontina vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between fontina and chia seeds?

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

We used Cheese, fontina and Seeds, chia seeds, dried types in this comparison.

Infographic

Fontina vs Chia 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 MagnesiumMagnesium +2292.9%
Contains more CalciumCalcium +14.7%
Contains more PotassiumPotassium +535.9%
Contains more IronIron +3256.5%
Contains more CopperCopper +3596%
Contains more ZincZinc +30.9%
Contains more PhosphorusPhosphorus +148.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +19350%
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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +20%
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 +85.2%
Contains more Vitamin B1Vitamin B1 +2852.4%
Contains more Vitamin B3Vitamin B3 +5786.7%
Contains more FolateFolate +716.7%

All nutrients comparison - raw data values

Nutrient Fontina Chia seeds DV% diff.
Polyunsaturated fat 1.654g 23.665g 147%
Fiber 0g 34.4g 138%
Manganese 0.014mg 2.723mg 118%
Copper 0.025mg 0.924mg 100%
Iron 0.23mg 7.72mg 94%
Magnesium 14mg 335mg 76%
Selenium 14.5µg 55.2µg 74%
Phosphorus 346mg 860mg 73%
Saturated fat 19.196g 3.33g 72%
Vitamin B12 1.68µg 0µg 70%
Vitamin B3 0.15mg 8.83mg 54%
Vitamin B1 0.021mg 0.62mg 50%
Cholesterol 116mg 0mg 39%
Sodium 800mg 16mg 34%
Vitamin A 261µg 29%
Protein 25.6g 16.54g 18%
Monounsaturated fat 8.687g 2.309g 16%
Carbs 1.55g 42.12g 14%
Folate 6µg 49µg 11%
Potassium 64mg 407mg 10%
Zinc 3.5mg 4.58mg 10%
Vitamin B5 0.429mg 9%
Calcium 550mg 631mg 8%
Vitamin B6 0.083mg 6%
Calories 389kcal 486kcal 5%
Vitamin B2 0.204mg 0.17mg 3%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Choline 15.4mg 3%
Vitamin E 0.27mg 0.5mg 2%
Vitamin K 2.6µg 2%
Vitamin C 0mg 1.6mg 2%
Fats 31.14g 30.74g 1%
Net carbs 1.55g 7.72g N/A
Sugar 1.55g N/A
Trans fat 0.14g N/A
Tryptophan 0.361mg 0.436mg 0%
Threonine 0.935mg 0.709mg 0%
Isoleucine 1.384mg 0.801mg 0%
Leucine 2.664mg 1.371mg 0%
Lysine 2.328mg 0.97mg 0%
Methionine 0.706mg 0.588mg 0%
Phenylalanine 1.497mg 1.016mg 0%
Valine 1.926mg 0.95mg 0%
Histidine 0.959mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +54.8%
Contains more WaterWater +553.8%
Contains more CarbsCarbs +2617.4%
Contains more OtherOther +26.6%
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +276.2%
Contains less Sat. FatSaturated fat -82.7%
Contains more Poly. FatPolyunsaturated fat +1330.8%

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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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.