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Chia seeds vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and cheese

  • Chia seeds are higher than cheese in fiber, manganese, copper, iron, magnesium, phosphorus, vitamin B3, vitamin B1, and selenium.
  • Chia seeds cover your daily fiber needs 138% more than cheese.
  • Chia seeds contain 150 times more vitamin B3 than cheese. While chia seeds contain 8.83mg of vitamin B3, cheese contains only 0.059mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of cheese is lower.

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

Infographic

Chia seeds vs 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%
Cheese
Cheese
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +1140.7%
Contains more PotassiumPotassium +435.5%
Contains more IronIron +5414.3%
Contains more CopperCopper +2980%
Contains more ZincZinc +25.8%
Contains more PhosphorusPhosphorus +89%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +9985.2%
Contains more SeleniumSelenium +93.7%
Contains more CalciumCalcium +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.
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%
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B3Vitamin B3 +14866.1%
Contains more FolateFolate +81.5%
Contains more Vitamin EVitamin E +42%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Cheese DV% diff.
Polyunsaturated fat 23.665g 1.421g 148%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.027mg 117%
Copper 0.924mg 0.03mg 99%
Iron 7.72mg 0.14mg 95%
Magnesium 335mg 27mg 73%
Saturated fat 3.33g 18.867g 71%
Phosphorus 860mg 455mg 58%
Vitamin B3 8.83mg 0.059mg 55%
Vitamin B1 0.62mg 0.029mg 49%
Selenium 55.2µg 28.5µg 49%
Vitamin B12 0µg 1.1µg 46%
Vitamin A 330µg 37%
Cholesterol 0mg 99mg 33%
Sodium 16mg 653mg 28%
Vitamin B2 0.17mg 0.428mg 20%
Monounsaturated fat 2.309g 9.246g 17%
Protein 16.54g 22.87g 13%
Carbs 42.12g 3.09g 13%
Potassium 407mg 76mg 10%
Zinc 4.58mg 3.64mg 9%
Calcium 631mg 710mg 8%
Vitamin B5 0.41mg 8%
Folate 49µg 27µg 6%
Vitamin B6 0.066mg 5%
Calories 486kcal 404kcal 4%
Fats 30.74g 33.31g 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.71mg 1%
Net carbs 7.72g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0.14g 0.917g N/A
Tryptophan 0.436mg 0.547mg 0%
Threonine 0.709mg 1.044mg 0%
Isoleucine 0.801mg 1.206mg 0%
Leucine 1.371mg 1.939mg 0%
Lysine 0.97mg 1.025mg 0%
Methionine 0.588mg 0.547mg 0%
Phenylalanine 1.016mg 1.074mg 0%
Valine 0.95mg 1.404mg 0%
Histidine 0.531mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.835g 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
Cheese
Cheese
3
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 CarbsCarbs +1263.1%
Contains more OtherOther +29.4%
Contains more ProteinProtein +38.3%
Contains more WaterWater +538.3%
~equal in Fats ~33.31g

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +1565.4%
Contains more Mono. FatMonounsaturated fat +300.4%

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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. 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.