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  6. Chia seeds vs. Gouda cheese

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

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How are chia seeds and gouda cheese different?

  • Chia seeds are richer in fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and vitamin B1, while gouda cheese is higher in vitamin B12.
  • Chia seeds cover your daily need for fiber, 138% more than gouda cheese.
  • Chia seeds contain 248 times more manganese than gouda cheese. Chia seeds contain 2.723mg of manganese, while gouda cheese contains 0.011mg.
  • Chia seeds are lower in saturated fat.
  • Chia seeds have a higher glycemic index (15) than gouda cheese (0).

Seeds, chia seeds, dried and Cheese, gouda types were used in this article.

Infographic

Chia seeds vs Gouda 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% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Contains more MagnesiumMagnesium +1055.2%
Contains more PotassiumPotassium +236.4%
Contains more IronIron +3116.7%
Contains more CopperCopper +2466.7%
Contains more ZincZinc +17.4%
Contains more PhosphorusPhosphorus +57.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +280.7%
Contains more CalciumCalcium +10.9%

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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +108.3%
Contains more Vitamin B1Vitamin B1 +1966.7%
Contains more Vitamin B3Vitamin B3 +13915.9%
Contains more FolateFolate +133.3%
Contains more Vitamin B2Vitamin B2 +96.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Gouda cheese DV% diff.
Polyunsaturated fat 23.665g 0.657g 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.011mg 118%
Copper 0.924mg 0.036mg 99%
Iron 7.72mg 0.24mg 94%
Selenium 55.2µg 14.5µg 74%
Magnesium 335mg 29mg 73%
Saturated fat 3.33g 17.614g 65%
Vitamin B12 0µg 1.54µg 64%
Vitamin B3 8.83mg 0.063mg 55%
Vitamin B1 0.62mg 0.03mg 49%
Phosphorus 860mg 546mg 45%
Cholesterol 0mg 114mg 38%
Sodium 16mg 819mg 35%
Vitamin A 165µg 18%
Protein 16.54g 24.94g 17%
Monounsaturated fat 2.309g 7.747g 14%
Vitamin B2 0.17mg 0.334mg 13%
Carbs 42.12g 2.22g 13%
Potassium 407mg 121mg 8%
Vitamin B5 0.34mg 7%
Folate 49µg 21µg 7%
Calories 486kcal 356kcal 7%
Calcium 631mg 700mg 7%
Zinc 4.58mg 3.9mg 6%
Vitamin B6 0.08mg 6%
Fats 30.74g 27.44g 5%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 3%
Vitamin K 2.3µg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.24mg 2%
Net carbs 7.72g 2.22g N/A
Sugar 2.22g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.352mg 0%
Threonine 0.709mg 0.93mg 0%
Isoleucine 0.801mg 1.306mg 0%
Leucine 1.371mg 2.564mg 0%
Lysine 0.97mg 2.654mg 0%
Methionine 0.588mg 0.719mg 0%
Phenylalanine 1.016mg 1.431mg 0%
Valine 0.95mg 1.806mg 0%
Histidine 0.531mg 1.032mg 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
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Contains more FatsFats +12%
Contains more CarbsCarbs +1797.3%
Contains more OtherOther +21.8%
Contains more ProteinProtein +50.8%
Contains more WaterWater +614.8%

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
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +3502%
Contains more Mono. FatMonounsaturated fat +235.5%

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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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.