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  6. Chia seeds vs. Blue cheese

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

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Significant differences between chia seeds and blue cheese

  • Chia seeds have more fiber, manganese, copper, iron, magnesium, selenium, phosphorus, and vitamin B1; however, blue cheese is richer in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than blue cheese.
  • Blue cheese has 303 times less manganese than chia seeds. Chia seeds have 2.723mg of manganese, while blue cheese has 0.009mg.
  • Chia seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, chia seeds, dried and Cheese, blue.

Infographic

Chia seeds vs Blue 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1356.5%
Contains more CalciumCalcium +19.5%
Contains more PotassiumPotassium +59%
Contains more IronIron +2390.3%
Contains more CopperCopper +2210%
Contains more ZincZinc +72.2%
Contains more PhosphorusPhosphorus +122.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +30155.6%
Contains more SeleniumSelenium +280.7%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B3Vitamin B3 +769.1%
Contains more FolateFolate +36.1%
Contains more Vitamin B2Vitamin B2 +124.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Blue cheese DV% diff.
Polyunsaturated fat 23.665g 0.8g 152%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.009mg 118%
Copper 0.924mg 0.04mg 98%
Iron 7.72mg 0.31mg 93%
Magnesium 335mg 23mg 74%
Selenium 55.2µg 14.5µg 74%
Saturated fat 3.33g 18.669g 70%
Phosphorus 860mg 387mg 68%
Vitamin B12 0µg 1.22µg 51%
Sodium 16mg 1146mg 49%
Vitamin B3 8.83mg 1.016mg 49%
Vitamin B1 0.62mg 0.029mg 49%
Vitamin B5 1.729mg 35%
Cholesterol 0mg 75mg 25%
Vitamin A 198µg 22%
Zinc 4.58mg 2.66mg 17%
Vitamin B2 0.17mg 0.382mg 16%
Monounsaturated fat 2.309g 7.778g 14%
Vitamin B6 0.166mg 13%
Carbs 42.12g 2.34g 13%
Calcium 631mg 528mg 10%
Protein 16.54g 21.4g 10%
Calories 486kcal 353kcal 7%
Potassium 407mg 256mg 4%
Vitamin D 0.5µg 3%
Folate 49µg 36µg 3%
Choline 15.4mg 3%
Fats 30.74g 28.74g 3%
Vitamin D 21IU 3%
Vitamin K 2.4µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.25mg 2%
Net carbs 7.72g 2.34g N/A
Sugar 0.5g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.312mg 0%
Threonine 0.709mg 0.785mg 0%
Isoleucine 0.801mg 1.124mg 0%
Leucine 1.371mg 1.919mg 0%
Lysine 0.97mg 1.852mg 0%
Methionine 0.588mg 0.584mg 0%
Phenylalanine 1.016mg 1.087mg 0%
Valine 0.95mg 1.556mg 0%
Histidine 0.531mg 0.758mg 0%
Omega-3 - ALA 17.83g 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more CarbsCarbs +1700%
Contains more ProteinProtein +29.4%
Contains more WaterWater +631.2%
~equal in Fats ~28.74g
~equal in Other ~5.11g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Poly. FatPolyunsaturated fat +2858.1%
Contains more Mono. FatMonounsaturated fat +236.9%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.