Parmesan Cheese vs. Chia Seeds
Nutrition comparison of Parmesan 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
parmesan cheese
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in parmesan cheese and chia seeds:
- Both chia seeds and parmesan cheese are high in calcium, calories and protein.
- Chia seed has more thiamin, niacin and folate, however, parmesan cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron and potassium.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Parmesan Cheese (Cheese, parmesan, hard) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and parmesan cheese are high in calories. Chia seed has 24% more calories than parmesan cheese - chia seed has 486 calories per 100 grams and parmesan cheese has 392 calories.
For macronutrient ratios, parmesan cheese is much heavier in protein, much lighter in carbs and heavier in fat compared to chia seeds per calorie. Parmesan cheese has a macronutrient ratio of 38:3:59 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Parmesan Cheese | Chia Seeds | |
|---|---|---|
| Protein | 38% | 13% |
| Carbohydrates | 3% | 33% |
| Fat | 59% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and parmesan cheese has 92% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and parmesan cheese has 3.2g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than parmesan cheese - chia seed has 34.4g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese and chia seeds contain similar amounts of sugar - parmesan cheese has 0.11g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and parmesan cheese are high in protein. Parmesan cheese has 116% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and chia seed has 78% less saturated fat than parmesan cheese - chia seed has 3.3g of saturated fat per 100 grams and parmesan cheese has 14.9g of saturated fat.
trans fat
Both chia seeds and parmesan cheese are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Chia seed has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and chia seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than parmesan cheese - chia seed has 1.6mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has more Vitamin A than chia seed - parmesan cheese has 207ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Parmesan cheese has more Vitamin D than chia seed - parmesan cheese has 19iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and parmesan cheese contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and parmesan cheese has 0.22mg of Vitamin E.
Vitamin K
Parmesan cheese and chia seeds contain similar amounts of Vitamin K - parmesan cheese has 1.7ug 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, parmesan cheese contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both parmesan cheese and chia seeds contain significant amounts of riboflavin.
| Parmesan Cheese | Chia Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.62 MG |
| Riboflavin | 0.332 MG | 0.17 MG |
| Niacin | 0.271 MG | 8.83 MG |
| Pantothenic acid | 0.453 MG | ~ |
| Vitamin B6 | 0.091 MG | ~ |
| Folate | 7 UG | 49 UG |
| Vitamin B12 | 1.2 UG | ~ |
Minerals
calcium
Both chia seeds and parmesan cheese are high in calcium. Parmesan cheese has 88% more calcium than chia seed - chia seed has 631mg of calcium per 100 grams and parmesan cheese has 1184mg of calcium.
iron
Chia seed is an excellent source of iron and it has 841% more iron than parmesan cheese - chia seed has 7.7mg of iron per 100 grams and parmesan cheese has 0.82mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 342% more potassium than parmesan cheese - chia seed has 407mg of potassium per 100 grams and parmesan cheese has 92mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than parmesan cheese per 100 grams.
| Parmesan Cheese | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.297 G | 17.83 G |
| Total | 0.297 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than parmesan cheese per 100 grams.
| Parmesan Cheese | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.272 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.272 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 Parmesan Cheese or Chia Seeds .
Note: The specific food items compared are: Parmesan Cheese (Cheese, parmesan, hard) and Chia Seeds (Seeds, chia seeds, dried) .
Parmesan 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 parmesan cheese contain more calories in 100 grams?Both chia seeds and parmesan cheese are high in calories. Chia seed has 20% more calories than parmesan cheese - chia seed has 486 calories in 100g and parmesan cheese has 392 calories.
Is chia seeds or parmesan cheese better for protein?
Both chia seeds and parmesan cheese are high in protein. Parmesan cheese has 120% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and parmesan cheese has 35.8g of protein.
Does chia seeds or parmesan cheese have more carbohydrates?
By weight, chia seed is high in carbohydrates and parmesan cheese has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and parmesan cheese has 3.2g of carbohydrates.
Does chia seeds or parmesan cheese contain more calcium?
Both chia seeds and parmesan cheese are high in calcium. Parmesan cheese has 90% more calcium than chia seed - chia seed has 631mg of calcium in 100 grams and parmesan cheese has 1184mg of calcium.
Does chia seeds or parmesan cheese contain more iron?
Chia seed is an abundant source of iron and it has 840% more iron than parmesan cheese - chia seed has 7.7mg of iron in 100 grams and parmesan cheese has 0.82mg of iron.
Does chia seeds or parmesan cheese contain more potassium?
Chia seed is a rich source of potassium and it has 340% more potassium than parmesan cheese - chia seed has 407mg of potassium in 100 grams and parmesan cheese has 92mg of potassium.