Mozzarella Cheese vs. Chia Seeds
Nutrition comparison of Mozzarella 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
mozzarella cheese
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mozzarella cheese and chia seeds:
- Both chia seeds and mozzarella cheese are high in calcium, calories and protein.
- Chia seed has more thiamin, niacin and folate, however, mozzarella cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and potassium.
- Mozzarella cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and mozzarella cheese are high in calories. Chia seed has 53% more calories than mozzarella cheese - chia seed has 486 calories per 100 grams and mozzarella cheese has 318 calories.
For macronutrient ratios, mozzarella cheese is heavier in protein, much lighter in carbs and heavier in fat compared to chia seeds per calorie. Mozzarella cheese has a macronutrient ratio of 27:3:70 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mozzarella Cheese | Chia Seeds | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 3% | 33% |
| Fat | 70% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and mozzarella cheese has 94% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and mozzarella cheese has 2.5g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than mozzarella cheese - chia seed has 34.4g of dietary fiber per 100 grams and mozzarella cheese does not contain significant amounts.
sugar
Chia seed has less sugar than mozzarella cheese - mozzarella cheese has 1g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and mozzarella cheese are high in protein. Mozzarella cheese has 31% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and mozzarella cheese has 21.6g of protein.
Fat
saturated fat
Mozzarella cheese is high in saturated fat and chia seed has 79% less saturated fat than mozzarella cheese - chia seed has 3.3g of saturated fat per 100 grams and mozzarella cheese has 15.6g of saturated fat.
trans fat
Both chia seeds and mozzarella cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than mozzarella cheese - chia seed has 1.6mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.
Vitamin A
Mozzarella cheese is an excellent source of Vitamin A and it has more Vitamin A than chia seed - mozzarella cheese has 197ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Mozzarella cheese has more Vitamin D than chia seed - mozzarella cheese has 18iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and mozzarella cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and mozzarella cheese has 0.21mg of Vitamin E.
Vitamin K
Mozzarella cheese and chia seeds contain similar amounts of Vitamin K - mozzarella 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, mozzarella cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both mozzarella cheese and chia seeds contain significant amounts of riboflavin.
| Mozzarella Cheese | Chia Seeds | |
|---|---|---|
| Thiamin | 0.016 MG | 0.62 MG |
| Riboflavin | 0.27 MG | 0.17 MG |
| Niacin | 0.094 MG | 8.83 MG |
| Pantothenic acid | 0.071 MG | ~ |
| Vitamin B6 | 0.062 MG | ~ |
| Folate | 8 UG | 49 UG |
| Vitamin B12 | 0.73 UG | ~ |
Minerals
calcium
Both chia seeds and mozzarella cheese are high in calcium. Chia seed has a little more calcium (10%) than mozzarella cheese by weight - chia seed has 631mg of calcium per 100 grams and mozzarella cheese has 575mg of calcium.
iron
Chia seed is an excellent source of iron and it has 37 times more iron than mozzarella cheese - chia seed has 7.7mg of iron per 100 grams and mozzarella cheese has 0.2mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 443% more potassium than mozzarella cheese - chia seed has 407mg of potassium per 100 grams and mozzarella cheese has 75mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 17.83 G |
| Total | 0.212 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than mozzarella cheese per 100 grams.
| Mozzarella Cheese | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.566 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.566 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 Mozzarella Cheese or Chia Seeds .
Note: The specific food items compared are: Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) and Chia Seeds (Seeds, chia seeds, dried) .
Mozzarella Cheese g
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Daily Values (%) |
Chia Seeds g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| 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% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or mozzarella cheese contain more calories in 100 grams?Both chia seeds and mozzarella cheese are high in calories. Chia seed has 50% more calories than mozzarella cheese - chia seed has 486 calories in 100g and mozzarella cheese has 318 calories.
Does chia seeds or mozzarella cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and mozzarella cheese has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and mozzarella cheese has 2.5g of carbohydrates.
Does chia seeds or mozzarella cheese contain more calcium?
Both chia seeds and mozzarella cheese are high in calcium. Chia seed has a little more calcium ( 10%) than mozzarella cheese by weight - chia seed has 631mg of calcium in 100 grams and mozzarella cheese has 575mg of calcium.
Does chia seeds or mozzarella cheese contain more iron?
Chia seed is an abundant source of iron and it has 37 times more iron than mozzarella cheese - chia seed has 7.7mg of iron in 100 grams and mozzarella cheese has 0.2mg of iron.
Does chia seeds or mozzarella cheese contain more potassium?
Chia seed is a rich source of potassium and it has 440% more potassium than mozzarella cheese - chia seed has 407mg of potassium in 100 grams and mozzarella cheese has 75mg of potassium.