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  6. Chia seeds vs. Ricotta

Chia seeds vs. Ricotta — In-Depth Nutrition Comparison

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Important differences between chia seeds and ricotta

  • Ricotta has less fiber, manganese, copper, phosphorus, iron, magnesium, selenium, vitamin B3, vitamin B1, and calcium.
  • Chia seeds' daily need coverage for fiber is 138% more.
  • Chia seeds have 454 times more manganese than ricotta. Chia seeds have 2.723mg of manganese, while ricotta has 0.006mg.
  • Ricotta has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Cheese, ricotta, whole milk.

Infographic

Chia seeds vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +2945.5%
Contains more CalciumCalcium +204.8%
Contains more PotassiumPotassium +287.6%
Contains more IronIron +1931.6%
Contains more CopperCopper +4300%
Contains more ZincZinc +294.8%
Contains more PhosphorusPhosphorus +444.3%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +45283.3%
Contains more SeleniumSelenium +280.7%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +4669.2%
Contains more Vitamin B3Vitamin B3 +8390.4%
Contains more FolateFolate +308.3%
Contains more Vitamin B2Vitamin B2 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Chia seeds Ricotta DV% diff.
Polyunsaturated fat 23.665g 0.385g 155%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.006mg 118%
Phosphorus 860mg 158mg 100%
Copper 0.924mg 0.021mg 100%
Iron 7.72mg 0.38mg 92%
Magnesium 335mg 11mg 77%
Selenium 55.2µg 14.5µg 74%
Vitamin B3 8.83mg 0.104mg 55%
Vitamin B1 0.62mg 0.013mg 51%
Calcium 631mg 207mg 42%
Zinc 4.58mg 1.16mg 31%
Fats 30.74g 12.98g 27%
Saturated fat 3.33g 8.295g 23%
Cholesterol 0mg 51mg 17%
Calories 486kcal 174kcal 16%
Vitamin B12 0µg 0.34µg 14%
Carbs 42.12g 3.04g 13%
Vitamin A 120µg 13%
Protein 16.54g 11.26g 11%
Potassium 407mg 105mg 9%
Folate 49µg 12µg 9%
Vitamin B5 0.213mg 4%
Choline 17.5mg 3%
Sodium 16mg 84mg 3%
Vitamin B6 0.043mg 3%
Monounsaturated fat 2.309g 3.627g 3%
Vitamin E 0.5mg 0.11mg 3%
Vitamin C 1.6mg 0mg 2%
Vitamin B2 0.17mg 0.195mg 2%
Vitamin K 1.1µg 1%
Vitamin D 10IU 1%
Vitamin D 0.2µg 1%
Net carbs 7.72g 3.04g N/A
Sugar 0.27g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.125mg 0%
Threonine 0.709mg 0.517mg 0%
Isoleucine 0.801mg 0.589mg 0%
Leucine 1.371mg 1.221mg 0%
Lysine 0.97mg 1.338mg 0%
Methionine 0.588mg 0.281mg 0%
Phenylalanine 1.016mg 0.556mg 0%
Valine 0.95mg 0.692mg 0%
Histidine 0.531mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more ProteinProtein +46.9%
Contains more FatsFats +136.8%
Contains more CarbsCarbs +1285.5%
Contains more OtherOther +370.6%
Contains more WaterWater +1136.2%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -59.9%
Contains more Poly. FatPolyunsaturated fat +6046.8%
Contains more Mono. FatMonounsaturated fat +57.1%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.