Goat Cheese vs. Chia Seeds

Nutrition comparison of Goat 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 goat cheese versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in goat cheese and chia seeds:

  • Both chia seeds and goat cheese are high in calcium, calories and protein.
  • Chia seed has more thiamin, niacin and folate, however, goat cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Chia seed is an excellent source of dietary fiber, iron and potassium.
  • Goat cheese is an excellent source of Vitamin A.
Detailed nutritional comparison of goat cheese and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Goat Cheese (Cheese, goat, semisoft type) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Goat Cheese src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and goat cheese are high in calories. Chia seed has 34% more calories than goat cheese - chia seed has 486 calories per 100 grams and goat cheese has 364 calories.

For macronutrient ratios, goat cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to chia seeds per calorie. Goat cheese has a macronutrient ratio of 24:0:76 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Goat Cheese Chia Seeds
Protein 24% 13%
Carbohydrates ~ 33%
Fat 76% 54%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and goat cheese has 100% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.

dietary fiber

Chia seed is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - chia seed has 34.4g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.

sugar

Goat cheese and chia seeds contain similar amounts of sugar - goat cheese has 0.12g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and goat cheese are high in protein. Goat cheese has 30% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and goat cheese has 21.6g of protein.

Fat

saturated fat

Goat cheese is high in saturated fat and chia seed has 84% less saturated fat than goat cheese - chia seed has 3.3g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.

trans fat

Both chia seeds and goat cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and goat cheese does not contain significant amounts.

cholesterol

Chia seed has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and chia seed does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than goat cheese - chia seed has 1.6mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.

Vitamin A

Goat cheese is an excellent source of Vitamin A and it has more Vitamin A than chia seed - goat cheese has 407ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin D

Goat cheese has more Vitamin D than chia seed - goat cheese has 22iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and goat cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.

Vitamin K

Goat cheese and chia seeds contain similar amounts of Vitamin K - goat 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, goat cheese contains more riboflavin, pantothenic acid, Vitamin B6 and Vitamin B12.

Goat Cheese Chia Seeds
Thiamin 0.072 MG 0.62 MG
Riboflavin 0.676 MG 0.17 MG
Niacin 1.148 MG 8.83 MG
Pantothenic acid 0.19 MG ~
Vitamin B6 0.06 MG ~
Folate 2 UG 49 UG
Vitamin B12 0.22 UG ~

Minerals

calcium

Both chia seeds and goat cheese are high in calcium. Chia seed has 112% more calcium than goat cheese - chia seed has 631mg of calcium per 100 grams and goat cheese has 298mg of calcium.

iron

Chia seed is an excellent source of iron and it has 377% more iron than goat cheese - chia seed has 7.7mg of iron per 100 grams and goat cheese has 1.6mg of iron.

potassium

Chia seed is an excellent source of potassium and it has 158% more potassium than goat cheese - chia seed has 407mg of potassium per 100 grams and goat cheese has 158mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than goat cheese per 100 grams.

Goat Cheese Chia Seeds
linoleic acid 0.709 G 5.835 G
other omega 6 ~ 0.093 G
Total 0.709 G 5.928 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Goat Cheese or Chia Seeds .

Note: The specific food items compared are: Goat Cheese (Cheese, goat, semisoft type) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does chia seeds or goat cheese contain more calories in 100 grams?
Both chia seeds and goat cheese are high in calories. Chia seed has 30% more calories than goat cheese - chia seed has 486 calories in 100g and goat cheese has 364 calories.

Does chia seeds or goat cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and goat cheese has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and goat cheese has 0.12g of carbohydrates.

Does chia seeds or goat cheese contain more calcium?
Both chia seeds and goat cheese are high in calcium. Chia seed has 110% more calcium than goat cheese - chia seed has 631mg of calcium in 100 grams and goat cheese has 298mg of calcium.

Does chia seeds or goat cheese contain more iron?
Chia seed is an abundant source of iron and it has 380% more iron than goat cheese - chia seed has 7.7mg of iron in 100 grams and goat cheese has 1.6mg of iron.

Does chia seeds or goat cheese contain more potassium?
Chia seed is a rich source of potassium and it has 160% more potassium than goat cheese - chia seed has 407mg of potassium in 100 grams and goat cheese has 158mg of potassium.