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  6. Chia seeds vs. Cream cheese

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

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Summary of differences between chia seeds and cream cheese

  • Cream cheese has less fiber, manganese, phosphorus, copper, iron, selenium, magnesium, vitamin B3, and calcium than chia seeds.
  • Chia seeds cover your daily need for fiber, 138% more than cream cheese.
  • Chia seeds have 248 times more manganese than cream cheese. While chia seeds have 2.723mg of manganese, cream cheese has only 0.011mg.
  • Chia seeds have less saturated fat.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Cheese, cream.

Infographic

Chia seeds vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +550.5%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +6918.2%
Contains more CopperCopper +5033.3%
Contains more ZincZinc +816%
Contains more PhosphorusPhosphorus +703.7%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +541.9%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2595.7%
Contains more Vitamin B3Vitamin B3 +9603.3%
Contains more FolateFolate +444.4%
Contains more Vitamin EVitamin E +72%
Contains more Vitamin B2Vitamin B2 +35.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Cream cheese DV% diff.
Polyunsaturated fat 23.665g 1.483g 148%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.011mg 118%
Phosphorus 860mg 107mg 108%
Copper 0.924mg 0.018mg 101%
Iron 7.72mg 0.11mg 95%
Selenium 55.2µg 8.6µg 85%
Magnesium 335mg 9mg 78%
Saturated fat 3.33g 20.213g 77%
Vitamin B3 8.83mg 0.091mg 55%
Calcium 631mg 97mg 53%
Vitamin B1 0.62mg 0.023mg 50%
Zinc 4.58mg 0.5mg 37%
Cholesterol 0mg 101mg 34%
Vitamin A 308µg 34%
Protein 16.54g 6.15g 21%
Monounsaturated fat 2.309g 8.907g 16%
Sodium 16mg 314mg 13%
Carbs 42.12g 5.52g 12%
Folate 49µg 9µg 10%
Vitamin B5 0.517mg 10%
Vitamin B12 0µg 0.22µg 9%
Potassium 407mg 132mg 8%
Calories 486kcal 350kcal 7%
Fats 30.74g 34.44g 6%
Choline 27.2mg 5%
Vitamin B2 0.17mg 0.23mg 5%
Vitamin B6 0.056mg 4%
Vitamin K 2.1µg 2%
Vitamin E 0.5mg 0.86mg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 5.52g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.069mg 0%
Threonine 0.709mg 0.233mg 0%
Isoleucine 0.801mg 0.324mg 0%
Leucine 1.371mg 0.657mg 0%
Lysine 0.97mg 0.567mg 0%
Methionine 0.588mg 0.191mg 0%
Phenylalanine 1.016mg 0.291mg 0%
Valine 0.95mg 0.395mg 0%
Histidine 0.531mg 0.175mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 17.83g 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.835g 0.807g 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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +168.9%
Contains more CarbsCarbs +663%
Contains more OtherOther +278%
Contains more FatsFats +12%
Contains more WaterWater +807.2%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -83.5%
Contains more Poly. FatPolyunsaturated fat +1495.8%
Contains more Mono. FatMonounsaturated fat +285.8%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.