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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 is higher in Fiber, Manganese, Copper, Iron, Selenium, Magnesium, and Phosphorus, yet Brunost is higher in Vitamin B12, and Vitamin B2.
  • Chia seeds's daily need coverage for Fiber is 138% more.
  • Chia seeds has 68 times more Manganese than Brunost. While Chia seeds has 2.723mg of Manganese, Brunost has only 0.04mg.
  • The amount of Saturated Fat in 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% 3.2% 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% 67% 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 AVitamin A +1961.1%
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

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%

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 Brunost
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Brunost Opinion
Calories 486kcal 466kcal Chia seeds
Protein 16.54g 9.65g Chia seeds
Fats 30.74g 29.51g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 42.65g Brunost
Carbs 42.12g 42.65g Brunost
Cholesterol 0mg 94mg Chia seeds
Magnesium 335mg 70mg Chia seeds
Calcium 631mg 400mg Chia seeds
Potassium 407mg 1409mg Brunost
Iron 7.72mg 0.52mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.08mg Chia seeds
Zinc 4.58mg 1.14mg Chia seeds
Phosphorus 860mg 444mg Chia seeds
Sodium 16mg 600mg Chia seeds
Vitamin A 54IU 1113IU Brunost
Vitamin A 334µg Brunost
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.04mg Chia seeds
Selenium 55.2µg 14.5µg Chia seeds
Vitamin B1 0.62mg 0.315mg Chia seeds
Vitamin B2 0.17mg 1.382mg Brunost
Vitamin B3 8.83mg 0.813mg Chia seeds
Vitamin B5 3.351mg Brunost
Vitamin B6 0.271mg Brunost
Vitamin B12 0µg 2.42µg Brunost
Folate 49µg 5µg Chia seeds
Trans Fat 0.14g Brunost
Saturated Fat 3.33g 19.16g Chia seeds
Monounsaturated Fat 2.309g 7.879g Brunost
Polyunsaturated fat 23.665g 0.938g Chia seeds
Tryptophan 0.436mg 0.135mg Chia seeds
Threonine 0.709mg 0.393mg Chia seeds
Isoleucine 0.801mg 0.519mg Chia seeds
Leucine 1.371mg 0.992mg Chia seeds
Lysine 0.97mg 0.814mg Chia seeds
Methionine 0.588mg 0.318mg Chia seeds
Phenylalanine 1.016mg 0.54mg Chia seeds
Valine 0.95mg 0.765mg Chia seeds
Histidine 0.531mg 0.293mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
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 Brunost
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
81%
Brunost
Minerals Daily Need Coverage Score
221%
Chia seeds
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 584mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 15.83g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.