Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Swiss cheese

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

Compare

What are the main differences between chia seeds and Swiss cheese?

  • Chia seeds are richer in fiber, manganese, copper, iron, magnesium, vitamin B3, vitamin B1, and selenium, yet Swiss cheese is richer in vitamin B12.
  • Chia seeds' daily need coverage for fiber is 138% higher.
  • Chia seeds have 138 times more vitamin B3 than Swiss cheese. Chia seeds have 8.83mg of vitamin B3, while Swiss cheese has 0.064mg.
  • Chia seeds contain less saturated fat.
  • Chia seeds have a lower glycemic index than Swiss cheese.

We used Seeds, chia seeds, dried and Cheese, swiss types in this comparison.

Infographic

Chia seeds vs Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +915.2%
Contains more PotassiumPotassium +465.3%
Contains more IronIron +5838.5%
Contains more CopperCopper +1866%
Contains more PhosphorusPhosphorus +49.8%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +10373.1%
Contains more SeleniumSelenium +84%
Contains more CalciumCalcium +41%
~equal in Zinc ~4.37mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5536.4%
Contains more Vitamin B3Vitamin B3 +13696.9%
Contains more FolateFolate +390%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Swiss cheese DV% diff.
Polyunsaturated fat 23.665g 1.341g 149%
Fiber 34.4g 0g 138%
Vitamin B12 0µg 3.06µg 128%
Manganese 2.723mg 0.026mg 117%
Copper 0.924mg 0.047mg 97%
Iron 7.72mg 0.13mg 95%
Magnesium 335mg 33mg 72%
Saturated fat 3.33g 18.227g 68%
Vitamin B3 8.83mg 0.064mg 55%
Vitamin B1 0.62mg 0.011mg 51%
Selenium 55.2µg 30µg 46%
Phosphorus 860mg 574mg 41%
Vitamin A 288µg 32%
Cholesterol 0mg 93mg 31%
Calcium 631mg 890mg 26%
Protein 16.54g 26.96g 21%
Carbs 42.12g 1.44g 14%
Monounsaturated fat 2.309g 8.046g 14%
Potassium 407mg 72mg 10%
Vitamin B2 0.17mg 0.302mg 10%
Folate 49µg 10µg 10%
Vitamin B5 0.353mg 7%
Sodium 16mg 187mg 7%
Calories 486kcal 393kcal 5%
Vitamin B6 0.071mg 5%
Choline 15.5mg 3%
Zinc 4.58mg 4.37mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.6mg 1%
Vitamin K 1.4µg 1%
Fats 30.74g 30.99g 0%
Net carbs 7.72g 1.44g N/A
Trans fat 0.14g 0.987g N/A
Tryptophan 0.436mg 0.401mg 0%
Threonine 0.709mg 1.038mg 0%
Isoleucine 0.801mg 1.537mg 0%
Leucine 1.371mg 2.959mg 0%
Lysine 0.97mg 2.585mg 0%
Methionine 0.588mg 0.784mg 0%
Phenylalanine 1.016mg 1.662mg 0%
Valine 0.95mg 2.139mg 0%
Histidine 0.531mg 1.065mg 0%
Omega-3 - ALA 17.83g 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 5.835g 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +2825%
Contains more OtherOther +61.1%
Contains more ProteinProtein +63%
Contains more WaterWater +548.8%
~equal in Fats ~30.99g

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +1664.7%
Contains more Mono. FatMonounsaturated fat +248.5%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Swiss cheese
Swiss cheese vs Roquefort
Roquefort
Swiss cheese
Swiss cheese vs Romano cheese
Romano cheese
Swiss cheese
Swiss cheese vs Ricotta
Ricotta

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.