Side-by-Side Comparison

Chia Seeds vs Paneer (Indian Cottage Cheese)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Neat fresh white paneer cubes resting on clean studio slate

dairy

Paneer (Indian Cottage Cheese)

296Calories

18.3Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-39%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) has fewer calories (energy) (296 kcal vs 486 kcal, 190 kcal less).

Higher Protein

+11%

Paneer (Indian Cottage Cheese)

Paneer (Indian Cottage Cheese) provides 18.3 g vs 16.5 g in Chia Seeds (+1.8 g, +11%).

Higher Dietary Fiber

Chia Seeds

Chia Seeds provides 34.4 g vs 0 g in Paneer (Indian Cottage Cheese) (+34.4 g).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Paneer (Indian Cottage Cheese) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Paneer (Indian Cottage Cheese)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Paneer (Indian Cottage Cheese)

296 kcal15% DV

Chia Seeds provides 486 kcal vs 296 kcal in Paneer (Indian Cottage Cheese) (+190 kcal, +64%).

ProteinPaneer (Indian Cottage Cheese) higher

Chia Seeds

16.5 g33% DV

Paneer (Indian Cottage Cheese)

18.3 g37% DV

Paneer (Indian Cottage Cheese) provides 18.3 g vs 16.5 g in Chia Seeds (+1.8 g, +11%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Chia Seeds provides 42.1 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+37.9 g, +903%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Paneer (Indian Cottage Cheese)

0 g

Chia Seeds has higher dietary fiber (34.4 g vs 0 g).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Paneer (Indian Cottage Cheese)

22.8 g29% DV

Chia Seeds provides 30.7 g vs 22.8 g in Paneer (Indian Cottage Cheese) (+7.9 g, +35%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 g

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) has higher total sugars (2.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Paneer (Indian Cottage Cheese)

0 mg

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Chia Seeds

3.0 µg

Paneer (Indian Cottage Cheese)

180 µg20% DV

Paneer (Indian Cottage Cheese) provides 180 µg vs 3.0 µg in Chia Seeds (+177 µg, +5900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Chia Seeds provides 0.50 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+0.10 mg, +25%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Chia Seeds provides 49 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+31 µg, +172%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Chia Seeds provides 0.62 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.58 mg, +1450%).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.17 mg13% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.17 mg in Chia Seeds (+0.11 mg, +65%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Chia Seeds provides 8.8 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+8.7 mg, +5787%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Chia Seeds provides 0.94 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.59 mg, +169%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Chia Seeds

16.0 mg1% DV

Paneer (Indian Cottage Cheese)

22.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.0 mg vs 16.0 mg in Chia Seeds (+6.0 mg, +38%).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Paneer (Indian Cottage Cheese)

110 mg2% DV

Chia Seeds provides 407 mg vs 110 mg in Paneer (Indian Cottage Cheese) (+297 mg, +270%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Paneer (Indian Cottage Cheese)

480 mg37% DV

Chia Seeds provides 631 mg vs 480 mg in Paneer (Indian Cottage Cheese) (+151 mg, +31%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Chia Seeds provides 7.7 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+7.3 mg, +1830%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Paneer (Indian Cottage Cheese)

18.0 mg4% DV

Chia Seeds provides 335 mg vs 18.0 mg in Paneer (Indian Cottage Cheese) (+317 mg, +1761%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Paneer (Indian Cottage Cheese)

280 mg22% DV

Chia Seeds provides 860 mg vs 280 mg in Paneer (Indian Cottage Cheese) (+580 mg, +207%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Chia Seeds provides 4.6 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+2.5 mg, +118%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

3.3 g17% DV

Paneer (Indian Cottage Cheese)

14.2 g71% DV

Paneer (Indian Cottage Cheese) provides 14.2 g vs 3.3 g in Chia Seeds (+10.9 g, +326%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Paneer (Indian Cottage Cheese)50 g (1 standard serving (50 g))

Macronutrients6 nutrients

Calories (Energy)Paneer (Indian Cottage Cheese) higher

Chia Seeds

58 kcal3% DV

Paneer (Indian Cottage Cheese)

148 kcal7% DV

Paneer (Indian Cottage Cheese) provides 148 kcal vs 58 kcal in Chia Seeds (+90 kcal, +154%).

ProteinPaneer (Indian Cottage Cheese) higher

Chia Seeds

2.0 g4% DV

Paneer (Indian Cottage Cheese)

9.2 g18% DV

Paneer (Indian Cottage Cheese) provides 9.2 g vs 2.0 g in Chia Seeds (+7.2 g, +361%).

CarbohydratesChia Seeds higher

Chia Seeds

5.1 g2% DV

Paneer (Indian Cottage Cheese)

2.1 g1% DV

Chia Seeds provides 5.1 g vs 2.1 g in Paneer (Indian Cottage Cheese) (+3.0 g, +141%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Paneer (Indian Cottage Cheese)

0 g

Chia Seeds has higher dietary fiber (4.1 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

3.7 g5% DV

Paneer (Indian Cottage Cheese)

11.4 g15% DV

Paneer (Indian Cottage Cheese) provides 11.4 g vs 3.7 g in Chia Seeds (+7.7 g, +209%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 g

Paneer (Indian Cottage Cheese)

1.3 g3% DV

Paneer (Indian Cottage Cheese) has higher total sugars (1.3 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Paneer (Indian Cottage Cheese)

0 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.4 µg

Paneer (Indian Cottage Cheese)

90 µg10% DV

Paneer (Indian Cottage Cheese) provides 90 µg vs 0.4 µg in Chia Seeds (+90 µg, +24900%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.3 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.3 µg vs 0 µg).

Vitamin EPaneer (Indian Cottage Cheese) higher

Chia Seeds

0.06 mg

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin e (0.20 mg vs 0.06 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.8 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Paneer (Indian Cottage Cheese) higher

Chia Seeds

5.9 µg1% DV

Paneer (Indian Cottage Cheese)

9.0 µg2% DV

Paneer (Indian Cottage Cheese) provides 9.0 µg vs 5.9 µg in Chia Seeds (+3.1 µg, +53%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.07 mg6% DV

Paneer (Indian Cottage Cheese)

0.02 mg2% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.02 mg2% DV

Paneer (Indian Cottage Cheese)

0.14 mg11% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.14 mg vs 0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Paneer (Indian Cottage Cheese)

0.08 mg

Chia Seeds provides 1.1 mg vs 0.08 mg in Paneer (Indian Cottage Cheese) (+0.98 mg, +1313%).

Pantothenic Acid (B5)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.11 mg2% DV

Paneer (Indian Cottage Cheese)

0.18 mg3% DV

Paneer (Indian Cottage Cheese) provides slightly more pantothenic acid (b5) (0.18 mg vs 0.11 mg).

Vitamin B6Similar

Chia Seeds

0.01 mg1% DV

Paneer (Indian Cottage Cheese)

0.04 mg2% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg19% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Chia Seeds

1.9 mg

Paneer (Indian Cottage Cheese)

11.0 mg

Paneer (Indian Cottage Cheese) provides 11.0 mg vs 1.9 mg in Chia Seeds (+9.1 mg, +473%).

PotassiumPaneer (Indian Cottage Cheese) higher

Chia Seeds

48.8 mg1% DV

Paneer (Indian Cottage Cheese)

55.0 mg1% DV

Paneer (Indian Cottage Cheese) provides 55.0 mg vs 48.8 mg in Chia Seeds (+6.2 mg, +13%).

CalciumPaneer (Indian Cottage Cheese) higher

Chia Seeds

75.7 mg6% DV

Paneer (Indian Cottage Cheese)

240 mg18% DV

Paneer (Indian Cottage Cheese) provides 240 mg vs 75.7 mg in Chia Seeds (+164 mg, +217%).

IronChia Seeds higher

Chia Seeds

0.93 mg5% DV

Paneer (Indian Cottage Cheese)

0.20 mg1% DV

Chia Seeds provides 0.93 mg vs 0.20 mg in Paneer (Indian Cottage Cheese) (+0.73 mg, +363%).

MagnesiumChia Seeds higher

Chia Seeds

40.2 mg10% DV

Paneer (Indian Cottage Cheese)

9.0 mg2% DV

Chia Seeds provides 40.2 mg vs 9.0 mg in Paneer (Indian Cottage Cheese) (+31.2 mg, +347%).

PhosphorusPaneer (Indian Cottage Cheese) higher

Chia Seeds

103 mg8% DV

Paneer (Indian Cottage Cheese)

140 mg11% DV

Paneer (Indian Cottage Cheese) provides 140 mg vs 103 mg in Chia Seeds (+36.8 mg, +36%).

ZincPaneer (Indian Cottage Cheese) higher

Chia Seeds

0.55 mg5% DV

Paneer (Indian Cottage Cheese)

1.1 mg10% DV

Paneer (Indian Cottage Cheese) provides 1.1 mg vs 0.55 mg in Chia Seeds (+0.50 mg, +91%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

0.40 g2% DV

Paneer (Indian Cottage Cheese)

7.1 g36% DV

Paneer (Indian Cottage Cheese) provides 7.1 g vs 0.40 g in Chia Seeds (+6.7 g, +1677%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Paneer (Indian Cottage Cheese)Amount per 100 kcal (34 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Paneer (Indian Cottage Cheese)

101 kcal5% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (102 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Chia Seeds

3.5 g7% DV

Paneer (Indian Cottage Cheese)

6.2 g12% DV

Paneer (Indian Cottage Cheese) provides 6.2 g vs 3.5 g in Chia Seeds (+2.7 g, +79%).

CarbohydratesChia Seeds higher

Chia Seeds

8.8 g3% DV

Paneer (Indian Cottage Cheese)

1.4 g1% DV

Chia Seeds provides 8.8 g vs 1.4 g in Paneer (Indian Cottage Cheese) (+7.4 g, +519%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Paneer (Indian Cottage Cheese)

0 g

Chia Seeds has higher dietary fiber (7.2 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

6.5 g8% DV

Paneer (Indian Cottage Cheese)

7.8 g10% DV

Paneer (Indian Cottage Cheese) provides 7.8 g vs 6.5 g in Chia Seeds (+1.3 g, +20%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 g

Paneer (Indian Cottage Cheese)

0.88 g2% DV

Paneer (Indian Cottage Cheese) has higher total sugars (0.88 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Paneer (Indian Cottage Cheese)

0 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.6 µg

Paneer (Indian Cottage Cheese)

61 µg7% DV

Paneer (Indian Cottage Cheese) provides 61 µg vs 0.6 µg in Chia Seeds (+61 µg, +9614%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.2 µg1% DV

Paneer (Indian Cottage Cheese) provides slightly more vitamin d (0.2 µg vs 0 µg).

Vitamin ESimilar

Chia Seeds

0.11 mg1% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin e (0.11 mg).

Vitamin KPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg

Paneer (Indian Cottage Cheese) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

10 µg3% DV

Paneer (Indian Cottage Cheese)

6.1 µg2% DV

Chia Seeds provides 10 µg vs 6.1 µg in Paneer (Indian Cottage Cheese) (+4.2 µg, +68%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Paneer (Indian Cottage Cheese)

0.01 mg1% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.04 mg3% DV

Paneer (Indian Cottage Cheese)

0.10 mg7% DV

Paneer (Indian Cottage Cheese) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Paneer (Indian Cottage Cheese)

0.05 mg

Chia Seeds provides 1.9 mg vs 0.05 mg in Paneer (Indian Cottage Cheese) (+1.8 mg, +3536%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.20 mg4% DV

Paneer (Indian Cottage Cheese)

0.12 mg2% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.12 mg).

Vitamin B6Similar

Chia Seeds

0.02 mg1% DV

Paneer (Indian Cottage Cheese)

0.03 mg2% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.3 µg13% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.3 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Chia Seeds

3.4 mg

Paneer (Indian Cottage Cheese)

7.5 mg

Paneer (Indian Cottage Cheese) provides 7.5 mg vs 3.4 mg in Chia Seeds (+4.1 mg, +123%).

PotassiumChia Seeds higher

Chia Seeds

85.5 mg2% DV

Paneer (Indian Cottage Cheese)

37.4 mg1% DV

Chia Seeds provides 85.5 mg vs 37.4 mg in Paneer (Indian Cottage Cheese) (+48.1 mg, +129%).

CalciumPaneer (Indian Cottage Cheese) higher

Chia Seeds

133 mg10% DV

Paneer (Indian Cottage Cheese)

163 mg13% DV

Paneer (Indian Cottage Cheese) provides 163 mg vs 133 mg in Chia Seeds (+30.7 mg, +23%).

IronChia Seeds higher

Chia Seeds

1.6 mg9% DV

Paneer (Indian Cottage Cheese)

0.14 mg1% DV

Chia Seeds provides 1.6 mg vs 0.14 mg in Paneer (Indian Cottage Cheese) (+1.5 mg, +1092%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Paneer (Indian Cottage Cheese)

6.1 mg1% DV

Chia Seeds provides 70.4 mg vs 6.1 mg in Paneer (Indian Cottage Cheese) (+64.2 mg, +1050%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Paneer (Indian Cottage Cheese)

95.2 mg8% DV

Chia Seeds provides 181 mg vs 95.2 mg in Paneer (Indian Cottage Cheese) (+85.4 mg, +90%).

ZincChia Seeds higher

Chia Seeds

0.96 mg9% DV

Paneer (Indian Cottage Cheese)

0.71 mg6% DV

Chia Seeds provides 0.96 mg vs 0.71 mg in Paneer (Indian Cottage Cheese) (+0.25 mg, +35%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

0.70 g3% DV

Paneer (Indian Cottage Cheese)

4.8 g24% DV

Paneer (Indian Cottage Cheese) provides 4.8 g vs 0.70 g in Chia Seeds (+4.1 g, +590%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Paneer (Indian Cottage Cheese)Normalized to 300 kcal (101 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Paneer (Indian Cottage Cheese)

299 kcal15% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of calories (energy) (301 kcal).

ProteinPaneer (Indian Cottage Cheese) higher

Chia Seeds

10.3 g21% DV

Paneer (Indian Cottage Cheese)

18.5 g37% DV

Paneer (Indian Cottage Cheese) provides 18.5 g vs 10.3 g in Chia Seeds (+8.2 g, +80%).

CarbohydratesChia Seeds higher

Chia Seeds

26.1 g9% DV

Paneer (Indian Cottage Cheese)

4.2 g2% DV

Chia Seeds provides 26.1 g vs 4.2 g in Paneer (Indian Cottage Cheese) (+21.9 g, +516%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Paneer (Indian Cottage Cheese)

0 g

Chia Seeds has higher dietary fiber (21.3 g vs 0 g).

Total FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

19.1 g24% DV

Paneer (Indian Cottage Cheese)

23.0 g30% DV

Paneer (Indian Cottage Cheese) provides 23.0 g vs 19.1 g in Chia Seeds (+4.0 g, +21%).

Total SugarsPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 g

Paneer (Indian Cottage Cheese)

2.6 g5% DV

Paneer (Indian Cottage Cheese) has higher total sugars (2.6 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Paneer (Indian Cottage Cheese)

0 mg

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Paneer (Indian Cottage Cheese) higher

Chia Seeds

1.9 µg

Paneer (Indian Cottage Cheese)

182 µg20% DV

Paneer (Indian Cottage Cheese) provides 182 µg vs 1.9 µg in Chia Seeds (+180 µg, +9674%).

Vitamin DPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.5 µg3% DV

Paneer (Indian Cottage Cheese) has higher vitamin d (0.5 µg vs 0 µg).

Vitamin EPaneer (Indian Cottage Cheese) higher

Chia Seeds

0.31 mg2% DV

Paneer (Indian Cottage Cheese)

0.40 mg3% DV

Paneer (Indian Cottage Cheese) provides 0.40 mg vs 0.31 mg in Chia Seeds (+0.09 mg, +30%).

Vitamin KPaneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

1.5 µg1% DV

Paneer (Indian Cottage Cheese) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

30 µg8% DV

Paneer (Indian Cottage Cheese)

18 µg5% DV

Chia Seeds provides 30 µg vs 18 µg in Paneer (Indian Cottage Cheese) (+12 µg, +67%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Paneer (Indian Cottage Cheese)

0.04 mg3% DV

Chia Seeds provides 0.38 mg vs 0.04 mg in Paneer (Indian Cottage Cheese) (+0.34 mg, +851%).

Riboflavin (Vitamin B2)Paneer (Indian Cottage Cheese) higher

Chia Seeds

0.11 mg8% DV

Paneer (Indian Cottage Cheese)

0.28 mg22% DV

Paneer (Indian Cottage Cheese) provides 0.28 mg vs 0.11 mg in Chia Seeds (+0.18 mg, +168%).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Paneer (Indian Cottage Cheese)

0.15 mg1% DV

Chia Seeds provides 5.5 mg vs 0.15 mg in Paneer (Indian Cottage Cheese) (+5.3 mg, +3514%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.58 mg12% DV

Paneer (Indian Cottage Cheese)

0.35 mg7% DV

Chia Seeds provides 0.58 mg vs 0.35 mg in Paneer (Indian Cottage Cheese) (+0.23 mg, +65%).

Vitamin B6Similar

Chia Seeds

0.05 mg3% DV

Paneer (Indian Cottage Cheese)

0.08 mg5% DV

Both Chia Seeds and Paneer (Indian Cottage Cheese) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Paneer (Indian Cottage Cheese) higher

Chia Seeds

0 µg

Paneer (Indian Cottage Cheese)

0.9 µg38% DV

Paneer (Indian Cottage Cheese) has higher vitamin b12 (0.9 µg vs 0 µg).

Minerals7 nutrients

SodiumPaneer (Indian Cottage Cheese) higher

Chia Seeds

9.9 mg

Paneer (Indian Cottage Cheese)

22.2 mg1% DV

Paneer (Indian Cottage Cheese) provides 22.2 mg vs 9.9 mg in Chia Seeds (+12.3 mg, +124%).

PotassiumChia Seeds higher

Chia Seeds

252 mg5% DV

Paneer (Indian Cottage Cheese)

111 mg2% DV

Chia Seeds provides 252 mg vs 111 mg in Paneer (Indian Cottage Cheese) (+141 mg, +127%).

CalciumPaneer (Indian Cottage Cheese) higher

Chia Seeds

391 mg30% DV

Paneer (Indian Cottage Cheese)

485 mg37% DV

Paneer (Indian Cottage Cheese) provides 485 mg vs 391 mg in Chia Seeds (+93.6 mg, +24%).

IronChia Seeds higher

Chia Seeds

4.8 mg27% DV

Paneer (Indian Cottage Cheese)

0.40 mg2% DV

Chia Seeds provides 4.8 mg vs 0.40 mg in Paneer (Indian Cottage Cheese) (+4.4 mg, +1085%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Paneer (Indian Cottage Cheese)

18.2 mg4% DV

Chia Seeds provides 208 mg vs 18.2 mg in Paneer (Indian Cottage Cheese) (+190 mg, +1042%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Paneer (Indian Cottage Cheese)

283 mg23% DV

Chia Seeds provides 533 mg vs 283 mg in Paneer (Indian Cottage Cheese) (+250 mg, +89%).

ZincChia Seeds higher

Chia Seeds

2.8 mg26% DV

Paneer (Indian Cottage Cheese)

2.1 mg19% DV

Chia Seeds provides 2.8 mg vs 2.1 mg in Paneer (Indian Cottage Cheese) (+0.72 mg, +34%).

Lipids1 nutrients

Saturated FatPaneer (Indian Cottage Cheese) higher

Chia Seeds

2.1 g10% DV

Paneer (Indian Cottage Cheese)

14.3 g72% DV

Paneer (Indian Cottage Cheese) provides 14.3 g vs 2.1 g in Chia Seeds (+12.3 g, +595%).

Chia Seeds vs Paneer (Indian Cottage Cheese)

Chia Seeds

Paneer (Indian Cottage Cheese)

Nutritional Takeaways

Comparison Summary