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Seed vs. Cheddar Cheese — In-Depth Nutrition Comparison

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A recap on differences between Seed and Cheddar Cheese

  • Seed is higher than Cheddar Cheese in Fiber, Manganese, Copper, Iron, Magnesium, Phosphorus, Vitamin B3, Vitamin B1, and Selenium.
  • Seed covers your daily Fiber needs 138% more than Cheddar Cheese.
  • Seed contains 150 times more Vitamin B3 than Cheddar Cheese. While Seed contains 8.83mg of Vitamin B3, Cheddar Cheese contains only 0.059mg.
  • The amount of Saturated Fat in Seed is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Cheese, cheddar.

Infographic

Seed vs Cheddar 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.
Contains more Iron +5414.3%
Contains more Magnesium +1140.7%
Contains more Phosphorus +89%
Contains more Potassium +435.5%
Contains less Sodium -97.5%
Contains more Zinc +25.8%
Contains more Copper +2980%
Contains more Manganese +9985.2%
Contains more Selenium +93.7%
Contains more Calcium +12.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +5414.3%
Contains more Magnesium +1140.7%
Contains more Phosphorus +89%
Contains more Potassium +435.5%
Contains less Sodium -97.5%
Contains more Zinc +25.8%
Contains more Copper +2980%
Contains more Manganese +9985.2%
Contains more Selenium +93.7%
Contains more Calcium +12.5%

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.
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2037.9%
Contains more Vitamin B3 +14866.1%
Contains more Folate +81.5%
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2037.9%
Contains more Vitamin B3 +14866.1%
Contains more Folate +81.5%
Contains more Vitamin A +2200%
Contains more Vitamin E +42%
Contains more Vitamin B2 +151.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +1263.1%
Contains more Other +29.4%
Contains more Protein +38.3%
Contains more Water +538.3%
Equal in Fats - 33.31
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
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
Contains more Carbs +1263.1%
Contains more Other +29.4%
Contains more Protein +38.3%
Contains more Water +538.3%
Equal in Fats - 33.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +1565.4%
Contains more Monounsaturated Fat +300.4%
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +1565.4%
Contains more Monounsaturated Fat +300.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Cheddar Cheese Opinion
Net carbs 7.72g 3.09g Seed
Protein 16.54g 22.87g Cheddar Cheese
Fats 30.74g 33.31g Cheddar Cheese
Carbs 42.12g 3.09g Seed
Calories 486kcal 404kcal Seed
Sugar 0.48g Seed
Fiber 34.4g 0g Seed
Calcium 631mg 710mg Cheddar Cheese
Iron 7.72mg 0.14mg Seed
Magnesium 335mg 27mg Seed
Phosphorus 860mg 455mg Seed
Potassium 407mg 76mg Seed
Sodium 16mg 653mg Seed
Zinc 4.58mg 3.64mg Seed
Copper 0.924mg 0.03mg Seed
Manganese 2.723mg 0.027mg Seed
Selenium 55.2µg 28.5µg Seed
Vitamin A 54IU 1242IU Cheddar Cheese
Vitamin A RAE 330µg Cheddar Cheese
Vitamin E 0.5mg 0.71mg Cheddar Cheese
Vitamin D 24IU Cheddar Cheese
Vitamin D 0.6µg Cheddar Cheese
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.029mg Seed
Vitamin B2 0.17mg 0.428mg Cheddar Cheese
Vitamin B3 8.83mg 0.059mg Seed
Vitamin B5 0.41mg Cheddar Cheese
Vitamin B6 0.066mg Cheddar Cheese
Folate 49µg 27µg Seed
Vitamin B12 0µg 1.1µg Cheddar Cheese
Vitamin K 2.4µg Cheddar Cheese
Tryptophan 0.436mg 0.547mg Cheddar Cheese
Threonine 0.709mg 1.044mg Cheddar Cheese
Isoleucine 0.801mg 1.206mg Cheddar Cheese
Leucine 1.371mg 1.939mg Cheddar Cheese
Lysine 0.97mg 1.025mg Cheddar Cheese
Methionine 0.588mg 0.547mg Seed
Phenylalanine 1.016mg 1.074mg Cheddar Cheese
Valine 0.95mg 1.404mg Cheddar Cheese
Histidine 0.531mg 0.547mg Cheddar Cheese
Cholesterol 0mg 99mg Seed
Trans Fat 0.14g 0.917g Seed
Saturated Fat 3.33g 18.867g Seed
Omega-3 - DHA 0.001g Cheddar Cheese
Omega-3 - EPA 0.01g Cheddar Cheese
Omega-3 - DPA 0.017g Cheddar Cheese
Monounsaturated Fat 2.309g 9.246g Cheddar Cheese
Polyunsaturated fat 23.665g 1.421g Seed
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Cheddar Cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
221%
Seed
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 637mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 15.537g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheddar Cheese
Cheddar Cheese is relatively richer in vitamins

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.