Chia seeds vs. Parmesan — In-Depth Nutrition Comparison

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How are chia seeds and parmesan different?

Chia seeds are richer in fiber, manganese, copper, iron, magnesium, vitamin B3, and vitamin B1, while parmesan is higher in vitamin B12.
Chia seeds cover your daily need for fiber 138% more than parmesan.
Chia seeds contain 110 times more vitamin B3 than parmesan. Chia seeds contain 8.83mg of vitamin B3, while parmesan contains 0.08mg.
Chia seeds are lower in saturated fat.

Seeds, chia seeds, dried and Cheese, parmesan, grated 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.

Chia seeds

Parmesan

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%

Contains more CalciumCalcium

+35.2%

~equal in Zinc ~4.2mg

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.

Chia seeds

Parmesan

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

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	+∞%

~equal in Vitamin E ~0.53mg

All nutrients comparison - raw data values

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