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  6. Chia seeds vs. Roquefort

Chia seeds vs. Roquefort — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and roquefort

  • Chia seeds are higher than roquefort in fiber, manganese, copper, iron, selenium, magnesium, phosphorus, and vitamin B3.
  • Chia seeds cover your daily fiber needs 138% more than roquefort.
  • Chia seeds contain 91 times more manganese than roquefort. While chia seeds contain 2.723mg of manganese, roquefort contains only 0.03mg.
  • The amount of saturated fat in chia seeds is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Cheese, roquefort.

Infographic

Chia seeds vs Roquefort infographic
Infographic link

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.
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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +1016.7%
Contains more PotassiumPotassium +347.3%
Contains more IronIron +1278.6%
Contains more CopperCopper +2617.6%
Contains more ZincZinc +120.2%
Contains more PhosphorusPhosphorus +119.4%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +8976.7%
Contains more SeleniumSelenium +280.7%
~equal in Calcium ~662mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 98% 0% 10% 135% 14% 104% 29% 80% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B3Vitamin B3 +1103%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +244.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Chia seeds Roquefort DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 1.32g 149%
Fiber 34.4g 0g 138%
Manganese 2.723mg 0.03mg 117%
Copper 0.924mg 0.034mg 99%
Iron 7.72mg 0.56mg 90%
Sodium 16mg 1809mg 78%
Selenium 55.2µg 14.5µg 74%
Magnesium 335mg 30mg 73%
Saturated fat 3.33g 19.263g 72%
Phosphorus 860mg 392mg 67%
Vitamin B3 8.83mg 0.734mg 51%
Vitamin B1 0.62mg 0.04mg 48%
Vitamin B5 1.731mg 35%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin A 294µg 33%
Vitamin B2 0.17mg 0.586mg 32%
Cholesterol 0mg 90mg 30%
Vitamin B12 0µg 0.64µg 27%
Zinc 4.58mg 2.08mg 23%
Monounsaturated fat 2.309g 8.474g 15%
Carbs 42.12g 2g 13%
Protein 16.54g 21.54g 10%
Vitamin B6 0.124mg 10%
Potassium 407mg 91mg 9%
Calories 486kcal 369kcal 6%
Calcium 631mg 662mg 3%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Protein per 100 calories 3.4g 5.8g N/A
Calories per 10 g protein 294kcal 171kcal N/A
Weight per 100 calories 21g 27g N/A
Fats 30.74g 30.64g 0%
Unsaturated / Saturated Fat ratio 7.8 0.51 N/A
Net carbs 7.72g 2g N/A
Folate 49µg 49µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.303mg 0%
Threonine 0.709mg 0.965mg 0%
Isoleucine 0.801mg 1.217mg 0%
Leucine 1.371mg 2.114mg 0%
Lysine 0.97mg 1.848mg 0%
Methionine 0.588mg 0.558mg 0%
Phenylalanine 1.016mg 1.023mg 0%
Valine 0.95mg 1.614mg 0%
Histidine 0.531mg 0.602mg 0%

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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more CarbsCarbs +2006%
Contains more ProteinProtein +30.2%
Contains more WaterWater +579%
~equal in Fats ~30.64g

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 19.263 g
Monounsaturated fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Poly. FatPolyunsaturated fat +1692.8%
Contains more Mono. FatMonounsaturated fat +267%

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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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.