Cheese MozzarellavsChia Seeds
Cheese Mozzarella has 299 calories and 22g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Cheese Mozzarella has more protein, Cheese Mozzarella is lower in calories.
🎯When to Eat What
Goal-based picks for Cheese Mozzarella vs Chia Seeds
Go with Cheese Mozzarella at just 299 kcal per 100g — 38% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Cheese Mozzarella packs 22.2g of protein per 100g (30% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Chia Seeds provides 407mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Cheese Mozzarella
High in sodium at 486mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 13.9g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 79mg per 100g.
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cheese Mozzarella Whole Milk | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 299kcal15% | 486kcal24% | <0.1kcal |
| Protein | 22g44% | 17g33% | +5.7g |
| Total Fat | 22g28% | 31g39% | <0.1g |
| Saturated Fat | 14g70% | 3.3g17% | +11g |
| Trans Fat | — | 0.14g | — |
| Cholesterol | 79mg26% | 0mg0% | +79mg |
| Carbohydrates | 2.4g1% | 42g15% | <0.1g |
| Dietary Fiber | 0g0% | 34g123% | <0.1g |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 179mcg20% | — | — |
| Vitamin C | 0mg0% | 1.6mg2% | <0.1mg |
| Vitamin D | 0.40mcg2% | — | — |
| Vitamin E | 0.19mg1% | 0.50mg3% | <0.1mg |
| Vitamin K | 2.3mcg2% | — | — |
| Vitamin B6 | <0.1mg2% | — | — |
| Vitamin B12 | 2.3mcg95% | 0mcg0% | +2.3mcg |
| Folate | 7.0mcg2% | 49mcg12% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 0.28mg22% | 0.17mg13% | +0.11mg |
| Niacin (B3) | 0.10mg1% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 486mg21% | 16mg1% | +470mg |
| Calcium | 505mg39% | 631mg49% | <0.1mg |
| Iron | 0.44mg2% | 7.7mg43% | <0.1mg |
| Potassium | 76mg2% | 407mg9% | <0.1mg |
| Phosphorus | 354mg28% | 860mg69% | <0.1mg |
| Magnesium | 20mg5% | 335mg80% | <0.1mg |
| Zinc | 2.9mg27% | 4.6mg42% | <0.1mg |
| Copper | <0.1mg1% | 0.92mg103% | <0.1mg |
| Manganese | <0.1mg1% | 2.7mg118% | <0.1mg |
| Selenium | 17mcg31% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cheese Mozzarella is significantly lower in calories at just 299 kcal per 100g compared to 486 kcal for Chia Seeds — that's 63% fewer calories, making Cheese Mozzarella the better choice for calorie-conscious diets.
Protein: Cheese Mozzarella provides more protein with 22.2g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Cheese Mozzarella offers better value for building and maintaining muscle.
Fat: Cheese Mozzarella is the leaner option with 22.1g of total fat per 100g compared to 30.7g. Chia Seeds has less saturated fat (3.33g vs 13.9g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chia Seeds: 1.6mg vs 0mg), Vitamin B12 (Cheese Mozzarella: 2.28mcg vs 0mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 0.104mg).
Key Minerals: Notable mineral differences include Copper (Chia Seeds: 0.924mg vs 0.011mg), Manganese (Chia Seeds: 2.72mg vs 0.03mg), Sodium (Cheese Mozzarella: 486mg vs 16mg).
Diet Suitability: Cheese Mozzarella fits a low-carb or keto diet. Cheese Mozzarella fits a high-protein diet. Chia Seeds fits a low-sodium diet. Chia Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Cheese Mozzarella or Chia Seeds?
- Cheese Mozzarella has more protein with 22.2g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Cheese Mozzarella or Chia Seeds?
- Cheese Mozzarella is lower in calories with 299 kcal per 100g versus 486 kcal.
- Is Cheese Mozzarella or Chia Seeds healthier?
- It depends on your goals. Cheese Mozzarella has 299 calories and 22.2g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cheese Mozzarella or Chia Seeds?
- Cheese Mozzarella is leaner with 22.1g of fat per 100g compared to 30.7g.
- Which has more fiber, Cheese Mozzarella or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 0g.