Cheese vs. Flaxseeds
Nutrition comparison of Cheese and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and flaxseeds:
- Both flaxseeds and cheese are high in calcium, calories and protein.
- Cheese has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than cheese.
- Cheese has signficantly less carbohydrates than flaxseed.
- Cheese is an excellent source of Vitamin A.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and cheese are high in calories. Flaxseed has 39% more calories than cheese - flaxseed has 534 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and heavier in fat compared to flaxseeds per calorie. Cheese has a macronutrient ratio of 25:0:75 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Flaxseeds | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 75% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than cheese - flaxseed has 27.3g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both flaxseeds and cheese are high in protein. Cheese has 29% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and flaxseed has 77% less saturated fat than cheese - flaxseed has 3.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Flaxseed has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and cheese contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - cheese has 174ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than flaxseed - cheese has 21iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and cheese contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Flaxseeds and cheese contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and flaxseeds contain significant amounts of riboflavin.
| Cheese | Flaxseeds | |
|---|---|---|
| Thiamin | 0.023 MG | 1.644 MG |
| Riboflavin | 0.318 MG | 0.161 MG |
| Niacin | 0.114 MG | 3.08 MG |
| Pantothenic acid | 0.249 MG | 0.985 MG |
| Vitamin B6 | 0.061 MG | 0.473 MG |
| Folate | 13 UG | 87 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both flaxseeds and cheese are high in calcium. Cheese has 158% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 871% more iron than cheese - flaxseed has 5.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 856% more potassium than cheese - flaxseed has 813mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, cheese has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than cheese per 100 grams.
| Cheese | Flaxseeds | |
|---|---|---|
| beta-carotene | 56 UG | ~ |
| lutein + zeaxanthin | ~ | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cheese per 100 grams.
| Cheese | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 22.813 G |
| Total | 0.332 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cheese per 100 grams.
| Cheese | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.532 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.532 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cheese g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or cheese contain more calories in 100 grams?Both flaxseeds and cheese are high in calories. Flaxseed has 40% more calories than cheese - flaxseed has 534 calories in 100g and cheese has 384 calories.
Does flaxseeds or cheese contain more calcium?
Both flaxseeds and cheese are high in calcium. Cheese has 160% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and cheese has 659mg of calcium.
Does flaxseeds or cheese contain more iron?
Flaxseed is an abundant source of iron and it has 870% more iron than cheese - flaxseed has 5.7mg of iron in 100 grams and cheese has 0.59mg of iron.
Does flaxseeds or cheese contain more potassium?
Flaxseed is a rich source of potassium and it has 860% more potassium than cheese - flaxseed has 813mg of potassium in 100 grams and cheese has 85mg of potassium.