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  6. Chia seeds vs. Roquefort

Chia seeds vs. Roquefort — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Roquefort

  • Chia seeds is higher than Roquefort in Fiber, Manganese, Copper, Iron, Selenium, Magnesium, Phosphorus, and Vitamin B3.
  • Chia seeds covers your daily Fiber needs 138% more than Roquefort.
  • Chia seeds contains 91 times more Manganese than Roquefort. While Chia seeds contains 2.723mg of Manganese, Roquefort contains only 0.03mg.
  • The amount of Saturated Fat in Chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Cheese, roquefort.

Infographic

Chia seeds vs Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +1016.7%
Contains more PotassiumPotassium +347.3%
Contains more IronIron +1278.6%
Contains more CopperCopper +2617.6%
Contains more ZincZinc +120.2%
Contains more PhosphorusPhosphorus +119.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +8976.7%
Contains more SeleniumSelenium +280.7%
~equal in Calcium ~662mg

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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B3Vitamin B3 +1103%
Contains more Vitamin AVitamin A +1838.9%
Contains more Vitamin B2Vitamin B2 +244.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~49µg
~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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more CarbsCarbs +2006%
Contains more ProteinProtein +30.2%
Contains more WaterWater +579%
Contains more OtherOther +34.2%
~equal in Fats ~30.64g

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
66% 29% 5%
Saturated Fat: Sat. Fat 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated Fat -82.7%
Contains more Poly. FatPolyunsaturated fat +1692.8%
Contains more Mono. FatMonounsaturated Fat +267%

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 Roquefort
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 Roquefort Opinion
Calories 486kcal 369kcal Chia seeds
Protein 16.54g 21.54g Roquefort
Fats 30.74g 30.64g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 2g Chia seeds
Carbs 42.12g 2g Chia seeds
Cholesterol 0mg 90mg Chia seeds
Magnesium 335mg 30mg Chia seeds
Calcium 631mg 662mg Roquefort
Potassium 407mg 91mg Chia seeds
Iron 7.72mg 0.56mg Chia seeds
Fiber 34.4g 0g Chia seeds
Copper 0.924mg 0.034mg Chia seeds
Zinc 4.58mg 2.08mg Chia seeds
Phosphorus 860mg 392mg Chia seeds
Sodium 16mg 1809mg Chia seeds
Vitamin A 54IU 1047IU Roquefort
Vitamin A 294µg Roquefort
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.03mg Chia seeds
Selenium 55.2µg 14.5µg Chia seeds
Vitamin B1 0.62mg 0.04mg Chia seeds
Vitamin B2 0.17mg 0.586mg Roquefort
Vitamin B3 8.83mg 0.734mg Chia seeds
Vitamin B5 1.731mg Roquefort
Vitamin B6 0.124mg Roquefort
Vitamin B12 0µg 0.64µg Roquefort
Folate 49µg 49µg
Trans Fat 0.14g Roquefort
Saturated Fat 3.33g 19.263g Chia seeds
Monounsaturated Fat 2.309g 8.474g Roquefort
Polyunsaturated fat 23.665g 1.32g Chia seeds
Tryptophan 0.436mg 0.303mg Chia seeds
Threonine 0.709mg 0.965mg Roquefort
Isoleucine 0.801mg 1.217mg Roquefort
Leucine 1.371mg 2.114mg Roquefort
Lysine 0.97mg 1.848mg Roquefort
Methionine 0.588mg 0.558mg Chia seeds
Phenylalanine 1.016mg 1.023mg Roquefort
Valine 0.95mg 1.614mg Roquefort
Histidine 0.531mg 0.602mg Roquefort
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 Roquefort
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
36%
Roquefort
Minerals Daily Need Coverage Score
221%
Chia seeds
80%
Roquefort

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 1793mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 15.933g)
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 - $3.6)
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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.