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  6. Chia seeds vs. Port Salut

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

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Significant differences between chia seeds and port Salut

  • Chia seeds have more fiber, manganese, copper, iron, magnesium, selenium, phosphorus, and vitamin B3; however, port Salut is richer in vitamin B12.
  • Chia seeds cover your daily fiber needs 138% more than port Salut.
  • Port Salut has 248 times less manganese than chia seeds. Chia seeds have 2.723mg of manganese, while port Salut has 0.011mg.
  • Chia seeds contain less saturated fat.
  • Port Salut has a higher glycemic index. The glycemic index of port Salut 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, 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% 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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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 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 DV% diff.
Polyunsaturated fat 23.665g 0.729g 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.011mg 118%
Copper 0.924mg 0.022mg 100%
Iron 7.72mg 0.43mg 91%
Selenium 55.2µg 14.5µg 74%
Magnesium 335mg 24mg 74%
Phosphorus 860mg 360mg 71%
Vitamin B12 0µg 1.5µg 63%
Saturated fat 3.33g 16.691g 61%
Vitamin B3 8.83mg 0.06mg 55%
Vitamin B1 0.62mg 0.014mg 51%
Cholesterol 0mg 123mg 41%
Vitamin A 315µg 35%
Sodium 16mg 534mg 23%
Zinc 4.58mg 2.6mg 18%
Monounsaturated fat 2.309g 9.338g 18%
Carbs 42.12g 0.57g 14%
Protein 16.54g 23.78g 14%
Folate 49µg 18µg 8%
Potassium 407mg 136mg 8%
Calories 486kcal 352kcal 7%
Vitamin B2 0.17mg 0.24mg 5%
Fats 30.74g 28.2g 4%
Vitamin B5 0.21mg 4%
Vitamin B6 0.053mg 4%
Vitamin D 0.5µg 3%
Vitamin D 21IU 3%
Choline 15.4mg 3%
Vitamin E 0.5mg 0.24mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin K 2.4µg 2%
Calcium 631mg 650mg 2%
Net carbs 7.72g 0.57g N/A
Sugar 0.57g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.343mg 0%
Threonine 0.709mg 0.876mg 0%
Isoleucine 0.801mg 1.446mg 0%
Leucine 1.371mg 2.482mg 0%
Lysine 0.97mg 1.987mg 0%
Methionine 0.588mg 0.734mg 0%
Phenylalanine 1.016mg 1.323mg 0%
Valine 0.95mg 1.707mg 0%
Histidine 0.531mg 0.686mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
32%
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.