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Chia seeds vs. Port Salut — In-Depth Nutrition Comparison

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Significant differences between Chia seeds and Port Salut

  • Chia seeds has more Fiber, Manganese, Copper, Iron, Magnesium, Selenium, Phosphorus, and Vitamin B3, however, Port Salut is richer in Vitamin B12.
  • Chia seeds covers your daily Fiber needs 138% more than Port Salut.
  • Port Salut has 248 times less Manganese than Chia seeds. Chia seeds has 2.723mg of Manganese, while Port Salut has 0.011mg.
  • Chia seeds contains less Saturated Fat.

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

Infographic

Chia seeds vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +1295.8%
Contains more PotassiumPotassium +199.3%
Contains more IronIron +1695.3%
Contains more CopperCopper +4100%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +138.9%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +280.7%
~equal in Calcium ~650mg

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% 66% 4.8% 15% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +4328.6%
Contains more Vitamin B3Vitamin B3 +14616.7%
Contains more FolateFolate +172.2%
Contains more Vitamin AVitamin A +1922.2%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B12Vitamin B12 +∞%

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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +7289.5%
Contains more OtherOther +140%
Contains more ProteinProtein +43.8%
Contains more WaterWater +683.6%
~equal in Fats ~28.2g

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
62% 35% 3%
Saturated Fat: Sat. Fat 16.691 g
Monounsaturated Fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated Fat -80%
Contains more Poly. FatPolyunsaturated fat +3146.2%
Contains more Mono. FatMonounsaturated Fat +304.4%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Port Salut Opinion
Calories 486kcal 352kcal Chia seeds
Protein 16.54g 23.78g Port Salut
Fats 30.74g 28.2g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 0.57g Chia seeds
Carbs 42.12g 0.57g Chia seeds
Cholesterol 0mg 123mg Chia seeds
Vitamin D 21IU Port Salut
Magnesium 335mg 24mg Chia seeds
Calcium 631mg 650mg Port Salut
Potassium 407mg 136mg Chia seeds
Iron 7.72mg 0.43mg Chia seeds
Sugar 0.57g Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.022mg Chia seeds
Zinc 4.58mg 2.6mg Chia seeds
Phosphorus 860mg 360mg Chia seeds
Sodium 16mg 534mg Chia seeds
Vitamin A 54IU 1092IU Port Salut
Vitamin A RAE 315µg Port Salut
Vitamin E 0.5mg 0.24mg Chia seeds
Vitamin D 0.5µg Port Salut
Manganese 2.723mg 0.011mg Chia seeds
Selenium 55.2µg 14.5µg Chia seeds
Vitamin B1 0.62mg 0.014mg Chia seeds
Vitamin B2 0.17mg 0.24mg Port Salut
Vitamin B3 8.83mg 0.06mg Chia seeds
Vitamin B5 0.21mg Port Salut
Vitamin B6 0.053mg Port Salut
Vitamin B12 0µg 1.5µg Port Salut
Vitamin K 2.4µg Port Salut
Folate 49µg 18µg Chia seeds
Trans Fat 0.14g Port Salut
Choline 15.4mg Port Salut
Saturated Fat 3.33g 16.691g Chia seeds
Monounsaturated Fat 2.309g 9.338g Port Salut
Polyunsaturated fat 23.665g 0.729g Chia seeds
Tryptophan 0.436mg 0.343mg Chia seeds
Threonine 0.709mg 0.876mg Port Salut
Isoleucine 0.801mg 1.446mg Port Salut
Leucine 1.371mg 2.482mg Port Salut
Lysine 0.97mg 1.987mg Port Salut
Methionine 0.588mg 0.734mg Port Salut
Phenylalanine 1.016mg 1.323mg Port Salut
Valine 0.95mg 1.707mg Port Salut
Histidine 0.531mg 0.686mg Port Salut
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 Port Salut
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
30%
Port Salut
Minerals Daily Need Coverage Score
221%
Chia seeds
62%
Port Salut

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 123mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 518mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 13.361g)
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 - $3.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.