Parmesan vs. Chia seeds — In-Depth Nutrition Comparison

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How are parmesan and chia seeds different?

Parmesan is richer in vitamin B12, while chia seeds are higher in fiber, manganese, copper, iron, magnesium, vitamin B3, and vitamin B1.
Chia seeds cover your daily need for fiber 138% more than parmesan.
Chia seeds are lower in sodium.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Parmesan

Chia seeds

Contains more CalciumCalcium

+35.2%

Contains more MagnesiumMagnesium	+885.3%
Contains more PotassiumPotassium	+126.1%
Contains more IronIron	+1475.5%
Contains more CopperCopper	+2210%
Contains more PhosphorusPhosphorus	+37.2%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+3735.2%
Contains more SeleniumSelenium	+60.5%

~equal in Zinc ~4.58mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Parmesan

Chia seeds

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+110.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+2284.6%
Contains more Vitamin B3Vitamin B3	+10937.5%
Contains more FolateFolate	+716.7%

~equal in Vitamin E ~0.5mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	0.102g	17.83g	1108%
Polyunsaturated fat	1.386g	23.665g	149%
Fiber	0g	34.4g	138%
Manganese	0.071mg	2.723mg	115%
Copper	0.04mg	0.924mg	98%
Iron	0.49mg	7.72mg	90%
Sodium	1804mg	16mg	78%
Magnesium	34mg	335mg	72%
Vitamin B12	1.4µg	0µg	58%
Vitamin B3	0.08mg	8.83mg	55%
Saturated fat	15.371g	3.33g	55%
Vitamin B1	0.026mg	0.62mg	50%
Selenium	34.4µg	55.2µg	38%
Phosphorus	627mg	860mg	33%
Cholesterol	86mg	0mg	29%
Vitamin A	262µg		29%
Omega-6 (Linoleic acid)	0.87g	5.835g	29%
Protein	28.42g	16.54g	24%
Calcium	853mg	631mg	22%
Vitamin B2	0.358mg	0.17mg	14%
Monounsaturated fat	7.13g	2.309g	12%
Folate	6µg	49µg	11%
Carbs	13.91g	42.12g	9%
Vitamin B5	0.45mg		9%
Potassium	180mg	407mg	7%
Vitamin B6	0.081mg		6%
Fats	27.84g	30.74g	4%
Calories	420kcal	486kcal	3%
Vitamin D*	21 IU		3%
Vitamin D	0.5µg		3%
Zinc	4.2mg	4.58mg	3%
Choline	14.1mg		3%
Vitamin C	0mg	1.6mg	2%
Vitamin K	1.7µg		1%
Protein per 100 calories	6.8g	3.4g	N/A
Calories per 10 g protein	148kcal	294kcal	N/A
Weight per 100 calories	24g	21g	N/A
Unsaturated / Saturated Fat ratio	0.55	7.8	N/A
Net carbs	13.91g	7.72g	N/A
Sugar	0.07g		N/A
Vitamin E	0.53mg	0.5mg	0%
Trans fat	0.876g	0.14g	N/A
Tryptophan	0.383mg	0.436mg	0%
Threonine	1.075mg	0.709mg	0%
Isoleucine	1.455mg	0.801mg	0%
Leucine	2.747mg	1.371mg	0%
Lysine	2.201mg	0.97mg	0%
Methionine	0.751mg	0.588mg	0%
Phenylalanine	1.538mg	1.016mg	0%
Valine	1.865mg	0.95mg	0%
Histidine	0.806mg	0.531mg	0%
Omega-3 (DPA)	0.015g		N/A
Omega-3 (Eicosatrienoic acid)	0.002g		N/A
Omega-6 (Gamma-linolenic acid)	0.002g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.026g		N/A
Omega-6 (Eicosadienoic acid)	0.006g		N/A