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  6. Chia seeds vs. Provolone

Chia seeds vs. Provolone — In-Depth Nutrition Comparison

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Differences between chia seeds and provolone

  • Chia seeds have more fiber, manganese, copper, iron, selenium, magnesium, vitamin B3, and phosphorus, while provolone has more vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Provolone contains 272 times less manganese than chia seeds. Chia seeds contain 2.723mg of manganese, while provolone contains 0.01mg.
  • The amount of saturated fat in chia seeds is lower.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of provolone is 27.

The food types used in this comparison are Seeds, chia seeds, dried and Cheese, provolone.

Infographic

Chia seeds vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +1096.4%
Contains more PotassiumPotassium +194.9%
Contains more IronIron +1384.6%
Contains more CopperCopper +3453.8%
Contains more ZincZinc +41.8%
Contains more PhosphorusPhosphorus +73.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +27130%
Contains more SeleniumSelenium +280.7%
Contains more CalciumCalcium +19.8%

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%
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B1Vitamin B1 +3163.2%
Contains more Vitamin B3Vitamin B3 +5560.3%
Contains more FolateFolate +390%
Contains more Vitamin B2Vitamin B2 +88.8%
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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more FatsFats +15.5%
Contains more CarbsCarbs +1868.2%
Contains more ProteinProtein +54.7%
Contains more WaterWater +606%
~equal in Other ~4.71g

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% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Poly. FatPolyunsaturated fat +2977.4%
Contains more Mono. FatMonounsaturated fat +220.2%

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 Provolone
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 Provolone DV% diff.
Polyunsaturated fat 23.665g 0.769g 153%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.01mg 118%
Copper 0.924mg 0.026mg 100%
Iron 7.72mg 0.52mg 90%
Selenium 55.2µg 14.5µg 74%
Magnesium 335mg 28mg 73%
Saturated fat 3.33g 17.078g 62%
Vitamin B12 0µg 1.46µg 61%
Vitamin B3 8.83mg 0.156mg 54%
Phosphorus 860mg 496mg 52%
Vitamin B1 0.62mg 0.019mg 50%
Sodium 16mg 876mg 37%
Vitamin A 236µg 26%
Cholesterol 0mg 69mg 23%
Protein 16.54g 25.58g 18%
Calcium 631mg 756mg 13%
Carbs 42.12g 2.14g 13%
Monounsaturated fat 2.309g 7.393g 13%
Vitamin B2 0.17mg 0.321mg 12%
Zinc 4.58mg 3.23mg 12%
Folate 49µg 10µg 10%
Vitamin B5 0.476mg 10%
Potassium 407mg 138mg 8%
Calories 486kcal 351kcal 7%
Fats 30.74g 26.62g 6%
Vitamin B6 0.073mg 6%
Vitamin D 0.5µg 3%
Vitamin D 20IU 3%
Choline 15.4mg 3%
Vitamin E 0.5mg 0.23mg 2%
Vitamin K 2.2µg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 2.14g N/A
Sugar 0.56g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.345mg 0%
Threonine 0.709mg 0.982mg 0%
Isoleucine 0.801mg 1.091mg 0%
Leucine 1.371mg 2.297mg 0%
Lysine 0.97mg 2.646mg 0%
Methionine 0.588mg 0.686mg 0%
Phenylalanine 1.016mg 1.287mg 0%
Valine 0.95mg 1.64mg 0%
Histidine 0.531mg 1.115mg 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 Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
221%
Chia seeds
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 69mg)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 860mg)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 13.748g)
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 - $2.5)
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.