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  6. Swiss cheese vs. Chia seeds

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

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

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

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

Infographic

Swiss cheese vs Chia seeds 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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%
Contains more CalciumCalcium +41%
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%
~equal in Zinc ~4.58mg

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B2Vitamin B2 +77.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5536.4%
Contains more Vitamin B3Vitamin B3 +13696.9%
Contains more FolateFolate +390%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
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
Contains more ProteinProtein +63%
Contains more WaterWater +548.8%
Contains more CarbsCarbs +2825%
Contains more OtherOther +61.1%
~equal in Fats ~30.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +248.5%
Contains less Sat. FatSaturated fat -81.7%
Contains more Poly. FatPolyunsaturated fat +1664.7%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.