Cheddar Cheese vs. Chia Seeds
Nutrition comparison of Cheddar Cheese and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and chia seeds:
- Both chia seeds and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese is an excellent source of Vitamin A.
- Chia seed has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and cheddar cheese are high in calories. Chia seed has 21% more calories than cheddar cheese - chia seed has 486 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, much lighter in carbs and heavier in fat compared to chia seeds per calorie. Cheddar cheese has a macronutrient ratio of 23:4:74 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Chia Seeds | |
|---|---|---|
| Protein | 23% | 13% |
| Carbohydrates | 4% | 33% |
| Fat | 74% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cheddar cheese has 92% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - chia seed has 34.4g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese and chia seeds contain similar amounts of sugar - cheddar cheese has 0.48g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and cheddar cheese are high in protein. Cheddar cheese has 38% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and chia seed has 82% less saturated fat than cheddar cheese - chia seed has 3.3g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both chia seeds and cheddar cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than cheddar cheese - chia seed has 1.6mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than chia seed - cheddar cheese has 337ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than chia seed - cheddar cheese has 24iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and cheddar cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Cheddar cheese and chia seeds contain similar amounts of Vitamin K - cheddar cheese has 2.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin and niacin, however, cheddar cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12. Both cheddar cheese and chia seeds contain significant amounts of folate.
| Cheddar Cheese | Chia Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.62 MG |
| Riboflavin | 0.428 MG | 0.17 MG |
| Niacin | 0.059 MG | 8.83 MG |
| Pantothenic acid | 0.41 MG | ~ |
| Vitamin B6 | 0.066 MG | ~ |
| Folate | 27 UG | 49 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both chia seeds and cheddar cheese are high in calcium. Cheddar cheese has 13% more calcium than chia seed - chia seed has 631mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Chia seed is an excellent source of iron and it has 54 times more iron than cheddar cheese - chia seed has 7.7mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 436% more potassium than cheddar cheese - chia seed has 407mg of potassium per 100 grams and cheddar cheese has 76mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than chia seed per 100 grams.
| Cheddar Cheese | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 17.83 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Chia Seeds | |
|---|---|---|
| other omega 6 | 0.048 G | 0.093 G |
| linoleic acid | 1.171 G | 5.835 G |
| Total | 1.219 G | 5.928 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.
Note: The specific food items compared are: Cheddar Cheese (Cheese, cheddar) and Chia Seeds (Seeds, chia seeds, dried) .
Cheddar Cheese g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 chia seeds or cheddar cheese contain more calories in 100 grams?Both chia seeds and cheddar cheese are high in calories. Chia seed has 20% more calories than cheddar cheese - chia seed has 486 calories in 100g and cheddar cheese has 403 calories.
Does chia seeds or cheddar cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does chia seeds or cheddar cheese contain more calcium?
Both chia seeds and cheddar cheese are high in calcium. Cheddar cheese has 10% more calcium than chia seed - chia seed has 631mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does chia seeds or cheddar cheese contain more iron?
Chia seed is an abundant source of iron and it has 54 times more iron than cheddar cheese - chia seed has 7.7mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does chia seeds or cheddar cheese contain more potassium?
Chia seed is a rich source of potassium and it has 440% more potassium than cheddar cheese - chia seed has 407mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.