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  6. Chia seeds vs. Cheese

Chia seeds vs. Cheese — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Cheese

  • Chia seeds is higher than Cheese in Fiber, Manganese, Copper, Iron, Magnesium, Phosphorus, Vitamin B3, Vitamin B1, and Selenium.
  • Chia seeds covers your daily Fiber needs 138% more than Cheese.
  • Chia seeds contains 150 times more Vitamin B3 than Cheese. While Chia seeds contains 8.83mg of Vitamin B3, Cheese contains only 0.059mg.
  • The amount of Saturated Fat in Chia seeds 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% 3.2% 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% 75% 14% 18% 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 AVitamin A +2200%
Contains more Vitamin EVitamin E +42%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B12Vitamin B12 +∞%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Cheese
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
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chia seeds Cheese Opinion
Calories 486kcal 404kcal Chia seeds
Protein 16.54g 22.87g Cheese
Fats 30.74g 33.31g Cheese
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 3.09g Chia seeds
Carbs 42.12g 3.09g Chia seeds
Cholesterol 0mg 99mg Chia seeds
Vitamin D 24IU Cheese
Magnesium 335mg 27mg Chia seeds
Calcium 631mg 710mg Cheese
Potassium 407mg 76mg Chia seeds
Iron 7.72mg 0.14mg Chia seeds
Sugar 0.48g Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.03mg Chia seeds
Zinc 4.58mg 3.64mg Chia seeds
Phosphorus 860mg 455mg Chia seeds
Sodium 16mg 653mg Chia seeds
Vitamin A 54IU 1242IU Cheese
Vitamin A 330µg Cheese
Vitamin E 0.5mg 0.71mg Cheese
Vitamin D 0.6µg Cheese
Manganese 2.723mg 0.027mg Chia seeds
Selenium 55.2µg 28.5µg Chia seeds
Vitamin B1 0.62mg 0.029mg Chia seeds
Vitamin B2 0.17mg 0.428mg Cheese
Vitamin B3 8.83mg 0.059mg Chia seeds
Vitamin B5 0.41mg Cheese
Vitamin B6 0.066mg Cheese
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 2.4µg Cheese
Folate 49µg 27µg Chia seeds
Trans Fat 0.14g 0.917g Chia seeds
Choline 16.5mg Cheese
Saturated Fat 3.33g 18.867g Chia seeds
Monounsaturated Fat 2.309g 9.246g Cheese
Polyunsaturated fat 23.665g 1.421g Chia seeds
Tryptophan 0.436mg 0.547mg Cheese
Threonine 0.709mg 1.044mg Cheese
Isoleucine 0.801mg 1.206mg Cheese
Leucine 1.371mg 1.939mg Cheese
Lysine 0.97mg 1.025mg Cheese
Methionine 0.588mg 0.547mg Chia seeds
Phenylalanine 1.016mg 1.074mg Cheese
Valine 0.95mg 1.404mg Cheese
Histidine 0.531mg 0.547mg Cheese
Omega-3 - EPA 0.01g Cheese
Omega-3 - DHA 0.001g Cheese
Omega-3 - ALA 17.83g Chia seeds
Omega-3 - DPA 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Cheese
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%
Chia seeds
33%
Cheese
Minerals Daily Need Coverage Score
221%
Chia seeds
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 637mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 15.537g)
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 lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Cheese
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. 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.