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  6. Chia seeds vs. Brunost

Chia seeds vs. Brunost — In-Depth Nutrition Comparison

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What are the differences between chia seeds and brunost?

  • Chia seeds are higher in fiber, manganese, copper, iron, selenium, magnesium, and phosphorus, yet brunost is higher in vitamin B12 and vitamin B2.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 68 times more manganese than brunost. While chia seeds have 2.723mg of manganese, brunost has only 0.04mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Cheese, gjetost types in this article.

Infographic

Chia seeds vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +378.6%
Contains more CalciumCalcium +57.8%
Contains more IronIron +1384.6%
Contains more CopperCopper +1055%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +93.7%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +6707.5%
Contains more SeleniumSelenium +280.7%
Contains more PotassiumPotassium +246.2%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +96.8%
Contains more Vitamin B3Vitamin B3 +986.1%
Contains more FolateFolate +880%
Contains more Vitamin B2Vitamin B2 +712.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Brunost DV% diff.
Polyunsaturated fat 23.665g 0.938g 152%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.04mg 117%
Vitamin B12 0µg 2.42µg 101%
Copper 0.924mg 0.08mg 94%
Vitamin B2 0.17mg 1.382mg 93%
Iron 7.72mg 0.52mg 90%
Selenium 55.2µg 14.5µg 74%
Saturated fat 3.33g 19.16g 72%
Vitamin B5 3.351mg 67%
Magnesium 335mg 70mg 63%
Phosphorus 860mg 444mg 59%
Vitamin B3 8.83mg 0.813mg 50%
Vitamin A 334µg 37%
Zinc 4.58mg 1.14mg 31%
Cholesterol 0mg 94mg 31%
Potassium 407mg 1409mg 29%
Sodium 16mg 600mg 25%
Vitamin B1 0.62mg 0.315mg 25%
Calcium 631mg 400mg 23%
Vitamin B6 0.271mg 21%
Protein 16.54g 9.65g 14%
Monounsaturated fat 2.309g 7.879g 14%
Folate 49µg 5µg 11%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Fats 30.74g 29.51g 2%
Calories 486kcal 466kcal 1%
Carbs 42.12g 42.65g 0%
Net carbs 7.72g 42.65g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.135mg 0%
Threonine 0.709mg 0.393mg 0%
Isoleucine 0.801mg 0.519mg 0%
Leucine 1.371mg 0.992mg 0%
Lysine 0.97mg 0.814mg 0%
Methionine 0.588mg 0.318mg 0%
Phenylalanine 1.016mg 0.54mg 0%
Valine 0.95mg 0.765mg 0%
Histidine 0.531mg 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +71.4%
Contains more WaterWater +131.7%
~equal in Fats ~29.51g
~equal in Carbs ~42.65g
~equal in Other ~4.75g

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Poly. FatPolyunsaturated fat +2422.9%
Contains more Mono. FatMonounsaturated fat +241.2%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.