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  6. Goat cheese vs. Chia seeds

Goat cheese vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and chia seeds

  • Goat cheese has less fiber, manganese, selenium, iron, magnesium, phosphorus, vitamin B3, vitamin B1, and copper than chia seeds.
  • Chia seeds cover your daily need for fiber, 138% more than goat cheese.
  • Goat cheese has 6 times more saturated fat than chia seeds. While goat cheese has 20.639g of saturated fat, chia seeds have only 3.33g.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Seeds, chia seeds, dried.

Infographic

Goat cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 +1055.2%
Contains more CalciumCalcium +111.7%
Contains more PotassiumPotassium +157.6%
Contains more IronIron +376.5%
Contains more CopperCopper +63.8%
Contains more ZincZinc +593.9%
Contains more PhosphorusPhosphorus +129.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +2828%
Contains more SeleniumSelenium +1352.6%

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.
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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 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 +297.6%
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 +92.3%
Contains more Vitamin B1Vitamin B1 +761.1%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more FolateFolate +2350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +30.5%
Contains more WaterWater +684.8%
Contains more CarbsCarbs +35000%
Contains more OtherOther +63.3%
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +194.8%
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +3237.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Chia seeds DV% diff.
Polyunsaturated fat 0.709g 23.665g 153%
Fiber 0g 34.4g 138%
Manganese 0.093mg 2.723mg 114%
Selenium 3.8µg 55.2µg 93%
Saturated fat 20.639g 3.33g 79%
Iron 1.62mg 7.72mg 76%
Magnesium 29mg 335mg 73%
Phosphorus 375mg 860mg 69%
Vitamin B3 1.148mg 8.83mg 48%
Vitamin B1 0.072mg 0.62mg 46%
Vitamin A 407µg 45%
Copper 0.564mg 0.924mg 40%
Vitamin B2 0.676mg 0.17mg 39%
Zinc 0.66mg 4.58mg 36%
Calcium 298mg 631mg 33%
Cholesterol 79mg 0mg 26%
Sodium 415mg 16mg 17%
Carbs 0.12g 42.12g 14%
Folate 2µg 49µg 12%
Monounsaturated fat 6.808g 2.309g 11%
Protein 21.58g 16.54g 10%
Vitamin B12 0.22µg 0µg 9%
Potassium 158mg 407mg 7%
Calories 364kcal 486kcal 6%
Vitamin B6 0.06mg 5%
Vitamin B5 0.19mg 4%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 0.5mg 2%
Vitamin K 2.5µg 2%
Vitamin C 0mg 1.6mg 2%
Fats 29.84g 30.74g 1%
Net carbs 0.12g 7.72g N/A
Sugar 0.12g N/A
Trans fat 0.14g N/A
Tryptophan 0.227mg 0.436mg 0%
Threonine 0.805mg 0.709mg 0%
Isoleucine 0.893mg 0.801mg 0%
Leucine 1.861mg 1.371mg 0%
Lysine 1.549mg 0.97mg 0%
Methionine 0.575mg 0.588mg 0%
Phenylalanine 0.859mg 1.016mg 0%
Valine 1.485mg 0.95mg 0%
Histidine 0.589mg 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
Goat cheese 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
32%
Goat cheese
32%
Chia seeds
Minerals Daily Need Coverage Score
64%
Goat cheese
221%
Chia seeds

Comparison summary

Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 399mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 17.309g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.