Cheese vs. Chia Seeds
Nutrition comparison of 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
cheese
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and chia seeds:
- Both chia seeds and cheese are high in calcium, calories and protein.
- Cheese is an excellent source of Vitamin A.
- Chia seed has more thiamin, niacin and folate, however, cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and cheese are high in calories. Chia seed has 27% more calories than cheese - chia seed has 486 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to chia seeds per calorie. Cheese has a macronutrient ratio of 25:0:75 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Chia Seeds | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | ~ | 33% |
| Fat | 75% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and cheese has 100% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than cheese - chia seed has 34.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both chia seeds and cheese are high in protein. Cheese has 42% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and chia seed has 79% less saturated fat than cheese - chia seed has 3.3g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
trans fat
Both chia seeds and cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than cheese - chia seed has 1.6mg 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 chia seed - cheese has 174ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than chia seed - cheese has 21iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Cheese and chia seeds contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both cheese and chia seeds contain significant amounts of riboflavin.
| Cheese | Chia Seeds | |
|---|---|---|
| Thiamin | 0.023 MG | 0.62 MG |
| Riboflavin | 0.318 MG | 0.17 MG |
| Niacin | 0.114 MG | 8.83 MG |
| Pantothenic acid | 0.249 MG | ~ |
| Vitamin B6 | 0.061 MG | ~ |
| Folate | 13 UG | 49 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both chia seeds and cheese are high in calcium. Cheese has a little more calcium (4%) than chia seed by weight - chia seed has 631mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Chia seed is an excellent source of iron and it has 12 times more iron than cheese - chia seed has 7.7mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 379% more potassium than cheese - chia seed has 407mg of potassium per 100 grams and cheese has 85mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than cheese per 100 grams.
| Cheese | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 17.83 G |
| Total | 0.332 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than cheese per 100 grams.
| Cheese | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.532 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Chia Seeds (Seeds, chia seeds, dried) .
Cheese g
()
|
Daily Values (%) |
Chia Seeds 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 chia seeds or cheese contain more calories in 100 grams?Both chia seeds and cheese are high in calories. Chia seed has 30% more calories than cheese - chia seed has 486 calories in 100g and cheese has 384 calories.
Does chia seeds or cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and cheese has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does chia seeds or cheese contain more calcium?
Both chia seeds and cheese are high in calcium. Cheese has a little more calcium ( 0%) than chia seed by weight - chia seed has 631mg of calcium in 100 grams and cheese has 659mg of calcium.
Does chia seeds or cheese contain more iron?
Chia seed is an abundant source of iron and it has 12 times more iron than cheese - chia seed has 7.7mg of iron in 100 grams and cheese has 0.59mg of iron.
Does chia seeds or cheese contain more potassium?
Chia seed is a rich source of potassium and it has 380% more potassium than cheese - chia seed has 407mg of potassium in 100 grams and cheese has 85mg of potassium.