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  6. Chia seeds vs. American cheese

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

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How are chia seeds and American cheese different?

  • Chia seeds are higher in fiber, manganese, copper, iron, magnesium, selenium, and vitamin B3; however, American cheese is richer in vitamin B12.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds contain 116 times more vitamin B3 than American cheese. While chia seeds contain 8.83mg of vitamin B3, American cheese contains only 0.076mg.
  • Chia seeds have less saturated fat.
  • Chia seeds have a lower glycemic index (15) than American cheese (27).

Seeds, chia seeds, dried and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Chia seeds vs American cheese 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +1188.5%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +1125.4%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +34.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +6541.5%
Contains more SeleniumSelenium +173.3%
Contains more CalciumCalcium +65.6%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B3Vitamin B3 +11518.4%
Contains more FolateFolate +512.5%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds American cheese DV% diff.
Polyunsaturated fat 23.665g 1.286g 149%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.041mg 117%
Copper 0.924mg 0.046mg 98%
Iron 7.72mg 0.63mg 89%
Magnesium 335mg 26mg 74%
Sodium 16mg 1671mg 72%
Saturated fat 3.33g 18.057g 67%
Selenium 55.2µg 20.2µg 64%
Vitamin B12 0µg 1.5µg 63%
Vitamin B3 8.83mg 0.076mg 55%
Vitamin B1 0.62mg 0.015mg 50%
Calcium 631mg 1045mg 41%
Cholesterol 0mg 100mg 33%
Phosphorus 860mg 641mg 31%
Vitamin A 250µg 28%
Zinc 4.58mg 2.49mg 19%
Monounsaturated fat 2.309g 8.236g 15%
Carbs 42.12g 3.7g 13%
Folate 49µg 8µg 10%
Potassium 407mg 132mg 8%
Vitamin B5 0.403mg 8%
Choline 36.2mg 7%
Calories 486kcal 371kcal 6%
Vitamin B2 0.17mg 0.234mg 5%
Vitamin B6 0.054mg 4%
Vitamin D 0.6µg 3%
Protein 16.54g 18.13g 3%
Vitamin D 23IU 3%
Vitamin E 0.5mg 0.8mg 2%
Vitamin K 2.6µg 2%
Vitamin C 1.6mg 0mg 2%
Fats 30.74g 31.79g 2%
Net carbs 7.72g 3.7g N/A
Sugar 2.26g N/A
Trans fat 0.14g 1.144g N/A
Tryptophan 0.436mg 0.232mg 0%
Threonine 0.709mg 0.772mg 0%
Isoleucine 0.801mg 0.938mg 0%
Leucine 1.371mg 1.716mg 0%
Lysine 0.97mg 1.516mg 0%
Methionine 0.588mg 0.475mg 0%
Phenylalanine 1.016mg 0.939mg 0%
Valine 0.95mg 1.187mg 0%
Histidine 0.531mg 0.546mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 17.83g 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 5.835g 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1038.4%
Contains more WaterWater +582.9%
Contains more OtherOther +41%
~equal in Protein ~18.13g
~equal in Fats ~31.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Poly. FatPolyunsaturated fat +1740.2%
Contains more Mono. FatMonounsaturated fat +256.7%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.