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  6. Chia seeds vs. Parmigiano-Reggiano

Chia seeds vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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Significant differences between chia seeds and parmigiano-Reggiano

  • Chia seeds have more fiber, manganese, iron, copper, magnesium, selenium, and vitamin B3; however, parmigiano-Reggiano is richer in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than parmigiano-Reggiano.
  • Parmigiano-Reggiano has 77 times less vitamin B3 than chia seeds. Chia seeds have 8.83mg of vitamin B3, while parmigiano-Reggiano has 0.114mg.
  • Chia seeds contain less saturated fat.
  • Parmigiano-Reggiano has a higher glycemic index. The glycemic index of parmigiano-Reggiano is 27, while the glycemic index of chia seeds is 15.

Specific food types used in this comparison are Seeds, chia seeds, dried and Cheese, parmesan, dry grated, reduced fat.

Infographic

Chia seeds vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +781.6%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +757.8%
Contains more CopperCopper +288.2%
Contains more ZincZinc +18.3%
Contains more PhosphorusPhosphorus +18%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +3103.5%
Contains more SeleniumSelenium +211.9%
Contains more CalciumCalcium +75.8%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +194.1%
Contains more Vitamin B1Vitamin B1 +2037.9%
Contains more Vitamin B3Vitamin B3 +7645.6%
Contains more FolateFolate +390%
Contains more Vitamin B2Vitamin B2 +185.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Parmigiano-Reggiano DV% diff.
Polyunsaturated fat 23.665g 0.462g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.085mg 115%
Vitamin B12 0µg 2.26µg 94%
Iron 7.72mg 0.9mg 85%
Copper 0.924mg 0.238mg 76%
Magnesium 335mg 38mg 71%
Selenium 55.2µg 17.7µg 68%
Sodium 16mg 1529mg 66%
Vitamin B3 8.83mg 0.114mg 54%
Vitamin B1 0.62mg 0.029mg 49%
Calcium 631mg 1109mg 48%
Saturated fat 3.33g 13.317g 45%
Cholesterol 0mg 88mg 29%
Vitamin B2 0.17mg 0.486mg 24%
Phosphorus 860mg 729mg 19%
Vitamin A 160µg 18%
Fats 30.74g 20g 17%
Carbs 42.12g 1.37g 14%
Calories 486kcal 265kcal 11%
Folate 49µg 10µg 10%
Monounsaturated fat 2.309g 6.098g 9%
Potassium 407mg 125mg 8%
Protein 16.54g 20g 7%
Vitamin B5 0.325mg 7%
Zinc 4.58mg 3.87mg 6%
Choline 20.7mg 4%
Vitamin B6 0.049mg 4%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.17mg 2%
Vitamin D 0.4µg 2%
Vitamin D 15IU 2%
Vitamin K 1.7µg 1%
Net carbs 7.72g 1.37g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.24mg 0%
Threonine 0.709mg 1.519mg 0%
Isoleucine 0.801mg 1.2mg 0%
Leucine 1.371mg 2.983mg 0%
Lysine 0.97mg 2.459mg 0%
Methionine 0.588mg 0.369mg 0%
Phenylalanine 1.016mg 1.604mg 0%
Valine 0.95mg 1.498mg 0%
Histidine 0.531mg 0.752mg 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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more FatsFats +53.7%
Contains more CarbsCarbs +2974.5%
Contains more ProteinProtein +20.9%
Contains more WaterWater +772.4%
Contains more OtherOther +67.3%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +5022.3%
Contains more Mono. FatMonounsaturated fat +164.1%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.