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  6. Chia seeds vs. Goat cheese

Chia seeds vs. Goat cheese — In-Depth Nutrition Comparison

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Summary of differences between chia seeds and goat cheese

  • Goat cheese has less fiber, manganese, selenium, iron, magnesium, phosphorus, vitamin B3, vitamin B1, and copper than chia seeds.
  • Chia seeds cover your daily need for fiber, 138% more than goat cheese.
  • Chia seeds have 29 times more manganese than goat cheese. While chia seeds have 2.723mg of manganese, goat cheese has only 0.093mg.
  • Chia seeds have less saturated fat.
  • The glycemic index of chia seeds is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Cheese, goat, semisoft type.

Infographic

Chia seeds vs Goat cheese 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% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +1055.2%
Contains more CalciumCalcium +111.7%
Contains more PotassiumPotassium +157.6%
Contains more IronIron +376.5%
Contains more CopperCopper +63.8%
Contains more ZincZinc +593.9%
Contains more PhosphorusPhosphorus +129.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +2828%
Contains more SeleniumSelenium +1352.6%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +92.3%
Contains more Vitamin B1Vitamin B1 +761.1%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more FolateFolate +2350%
Contains more Vitamin B2Vitamin B2 +297.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Goat cheese DV% diff.
Polyunsaturated fat 23.665g 0.709g 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.093mg 114%
Selenium 55.2µg 3.8µg 93%
Saturated fat 3.33g 20.639g 79%
Iron 7.72mg 1.62mg 76%
Magnesium 335mg 29mg 73%
Phosphorus 860mg 375mg 69%
Vitamin B3 8.83mg 1.148mg 48%
Vitamin B1 0.62mg 0.072mg 46%
Vitamin A 407µg 45%
Copper 0.924mg 0.564mg 40%
Vitamin B2 0.17mg 0.676mg 39%
Zinc 4.58mg 0.66mg 36%
Calcium 631mg 298mg 33%
Cholesterol 0mg 79mg 26%
Sodium 16mg 415mg 17%
Carbs 42.12g 0.12g 14%
Folate 49µg 2µg 12%
Monounsaturated fat 2.309g 6.808g 11%
Protein 16.54g 21.58g 10%
Vitamin B12 0µg 0.22µg 9%
Potassium 407mg 158mg 7%
Calories 486kcal 364kcal 6%
Vitamin B6 0.06mg 5%
Vitamin B5 0.19mg 4%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin E 0.5mg 0.26mg 2%
Vitamin K 2.5µg 2%
Vitamin C 1.6mg 0mg 2%
Fats 30.74g 29.84g 1%
Net carbs 7.72g 0.12g N/A
Sugar 0.12g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.227mg 0%
Threonine 0.709mg 0.805mg 0%
Isoleucine 0.801mg 0.893mg 0%
Leucine 1.371mg 1.861mg 0%
Lysine 0.97mg 1.549mg 0%
Methionine 0.588mg 0.575mg 0%
Phenylalanine 1.016mg 0.859mg 0%
Valine 0.95mg 1.485mg 0%
Histidine 0.531mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more CarbsCarbs +35000%
Contains more OtherOther +63.3%
Contains more ProteinProtein +30.5%
Contains more WaterWater +684.8%
~equal in Fats ~29.84g

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -83.9%
Contains more Poly. FatPolyunsaturated fat +3237.8%
Contains more Mono. FatMonounsaturated fat +194.8%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.