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  6. Chia seeds vs. Edam

Chia seeds vs. Edam — In-Depth Nutrition Comparison

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The main differences between chia seeds and edam

  • Chia seeds are richer in fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and vitamin B1, yet edam is richer in vitamin B12.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Chia seeds contain 248 times more manganese than edam. Chia seeds contain 2.723mg of manganese, while edam contains 0.011mg.
  • Chia seeds contain less saturated fat.
  • Chia seeds have a lower glycemic index than edam.

Food types used in this article are Seeds, chia seeds, dried and Cheese, edam.

Infographic

Chia seeds vs Edam 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%
Edam
Edam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +1016.7%
Contains more PotassiumPotassium +116.5%
Contains more IronIron +1654.5%
Contains more CopperCopper +2466.7%
Contains more ZincZinc +22.1%
Contains more PhosphorusPhosphorus +60.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +280.7%
Contains more CalciumCalcium +15.8%

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%
Edam
Edam
8
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +1575.7%
Contains more Vitamin B3Vitamin B3 +10668.3%
Contains more FolateFolate +206.3%
Contains more Vitamin B2Vitamin B2 +128.8%
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
Edam
Edam
2
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more CarbsCarbs +2845.5%
Contains more OtherOther +13.7%
Contains more ProteinProtein +51.1%
Contains more WaterWater +616.6%
~equal in Fats ~27.8g

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
Edam
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -81%
Contains more Poly. FatPolyunsaturated fat +3458.6%
Contains more Mono. FatMonounsaturated fat +251.9%

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 Edam
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 Edam DV% diff.
Polyunsaturated fat 23.665g 0.665g 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.011mg 118%
Copper 0.924mg 0.036mg 99%
Iron 7.72mg 0.44mg 91%
Selenium 55.2µg 14.5µg 74%
Magnesium 335mg 30mg 73%
Saturated fat 3.33g 17.572g 65%
Vitamin B12 0µg 1.54µg 64%
Vitamin B3 8.83mg 0.082mg 55%
Vitamin B1 0.62mg 0.037mg 49%
Phosphorus 860mg 536mg 46%
Sodium 16mg 812mg 35%
Cholesterol 0mg 89mg 30%
Vitamin A 243µg 27%
Protein 16.54g 24.99g 17%
Vitamin B2 0.17mg 0.389mg 17%
Monounsaturated fat 2.309g 8.125g 15%
Carbs 42.12g 1.43g 14%
Calcium 631mg 731mg 10%
Zinc 4.58mg 3.75mg 8%
Folate 49µg 16µg 8%
Vitamin B5 0.281mg 6%
Vitamin B6 0.076mg 6%
Calories 486kcal 357kcal 6%
Potassium 407mg 188mg 6%
Fats 30.74g 27.8g 5%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.5mg 0.24mg 2%
Vitamin K 2.3µg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 1.43g N/A
Sugar 1.43g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.352mg 0%
Threonine 0.709mg 0.932mg 0%
Isoleucine 0.801mg 1.308mg 0%
Leucine 1.371mg 2.57mg 0%
Lysine 0.97mg 2.66mg 0%
Methionine 0.588mg 0.721mg 0%
Phenylalanine 1.016mg 1.434mg 0%
Valine 0.95mg 1.81mg 0%
Histidine 0.531mg 1.034mg 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 Edam
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
34%
Edam
Minerals Daily Need Coverage Score
221%
Chia seeds
80%
Edam

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 796mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 14.242g)
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 - $2.6)
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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.