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  6. Chia seeds vs. Feta

Chia seeds vs. Feta — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and feta

  • Chia seeds are higher in fiber, manganese, copper, iron, magnesium, phosphorus, and selenium, yet feta is higher in vitamin B12 and vitamin B2.
  • Chia seeds cover your daily fiber needs 138% more than feta.
  • Chia seeds contain 97 times more manganese than feta. While chia seeds contain 2.723mg of manganese, feta contains only 0.028mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

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

Infographic

Chia seeds vs Feta 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%
Feta
Feta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +28%
Contains more PotassiumPotassium +556.5%
Contains more IronIron +1087.7%
Contains more CopperCopper +2787.5%
Contains more ZincZinc +59%
Contains more PhosphorusPhosphorus +155.2%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +9625%
Contains more SeleniumSelenium +268%

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%
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B1Vitamin B1 +302.6%
Contains more Vitamin B3Vitamin B3 +791%
Contains more FolateFolate +53.1%
Contains more Vitamin B2Vitamin B2 +396.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Feta DV% diff.
Polyunsaturated fat 23.665g 0.591g 154%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.028mg 117%
Copper 0.924mg 0.032mg 99%
Iron 7.72mg 0.65mg 88%
Phosphorus 860mg 337mg 75%
Magnesium 335mg 19mg 75%
Selenium 55.2µg 15µg 73%
Vitamin B12 0µg 1.69µg 70%
Saturated fat 3.33g 14.946g 53%
Vitamin B2 0.17mg 0.844mg 52%
Vitamin B3 8.83mg 0.991mg 49%
Sodium 16mg 917mg 39%
Vitamin B1 0.62mg 0.154mg 39%
Vitamin B6 0.424mg 33%
Cholesterol 0mg 89mg 30%
Vitamin B5 0.967mg 19%
Fats 30.74g 21.28g 15%
Zinc 4.58mg 2.88mg 15%
Vitamin A 125µg 14%
Calcium 631mg 493mg 14%
Carbs 42.12g 4.09g 13%
Calories 486kcal 264kcal 11%
Potassium 407mg 62mg 10%
Monounsaturated fat 2.309g 4.623g 6%
Protein 16.54g 14.21g 5%
Folate 49µg 32µg 4%
Choline 15.4mg 3%
Vitamin D 0.4µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin K 1.8µg 2%
Vitamin D 16IU 2%
Vitamin E 0.5mg 0.18mg 2%
Net carbs 7.72g 4.09g N/A
Sugar 4.09g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.2mg 0%
Threonine 0.709mg 0.637mg 0%
Isoleucine 0.801mg 0.803mg 0%
Leucine 1.371mg 1.395mg 0%
Lysine 0.97mg 1.219mg 0%
Methionine 0.588mg 0.368mg 0%
Phenylalanine 1.016mg 0.675mg 0%
Valine 0.95mg 1.065mg 0%
Histidine 0.531mg 0.397mg 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
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +16.4%
Contains more FatsFats +44.5%
Contains more CarbsCarbs +929.8%
Contains more WaterWater +852.1%
~equal in Other ~5.2g

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
Feta
Feta
1
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -77.7%
Contains more Poly. FatPolyunsaturated fat +3904.2%
Contains more Mono. FatMonounsaturated fat +100.2%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.