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  6. Chia seeds vs. Soba

Chia seeds vs. Soba — In-Depth Nutrition Comparison

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Differences between Chia seeds and Soba

  • Soba contains less Phosphorus, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc than Chia seeds.
  • Chia seeds's daily need coverage for Phosphorus is 119% higher.
  • Soba contains 175 times less Saturated Fat than Chia seeds. Chia seeds contains 3.33g of Saturated Fat, while Soba contains 0.019g.

The food types used in this comparison are Seeds, chia seeds, dried and Noodles, japanese, soba, cooked.

Infographic

Chia seeds vs Soba infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Soba
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +15675%
Contains more PotassiumPotassium +1062.9%
Contains more IronIron +1508.3%
Contains more CopperCopper +11450%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +3340%
Contains less SodiumSodium -73.3%
Contains more ManganeseManganese +628.1%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Soba
Soba
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +559.6%
Contains more Vitamin B2Vitamin B2 +553.8%
Contains more Vitamin B3Vitamin B3 +1631.4%
Contains more FolateFolate +600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Soba
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more ProteinProtein +226.9%
Contains more FatsFats +30640%
Contains more CarbsCarbs +96.5%
Contains more OtherOther +1130.8%
Contains more WaterWater +1158.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Soba
Soba
1
25% 34% 41%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated Fat +8780.8%
Contains more Poly. FatPolyunsaturated fat +76238.7%
Contains less Sat. FatSaturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Soba
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Soba Opinion
Calories 486kcal 99kcal Chia seeds
Protein 16.54g 5.06g Chia seeds
Fats 30.74g 0.1g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 21.44g Soba
Carbs 42.12g 21.44g Chia seeds
Magnesium 335mg 9mg Chia seeds
Calcium 631mg 4mg Chia seeds
Potassium 407mg 35mg Chia seeds
Iron 7.72mg 0.48mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.008mg Chia seeds
Zinc 4.58mg 0.12mg Chia seeds
Phosphorus 860mg 25mg Chia seeds
Sodium 16mg 60mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.374mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg 0.094mg Chia seeds
Vitamin B2 0.17mg 0.026mg Chia seeds
Vitamin B3 8.83mg 0.51mg Chia seeds
Vitamin B5 0.235mg Soba
Vitamin B6 0.04mg Soba
Folate 49µg 7µg Chia seeds
Trans Fat 0.14g Soba
Saturated Fat 3.33g 0.019g Soba
Monounsaturated Fat 2.309g 0.026g Chia seeds
Polyunsaturated fat 23.665g 0.031g Chia seeds
Tryptophan 0.436mg 0.072mg Chia seeds
Threonine 0.709mg 0.177mg Chia seeds
Isoleucine 0.801mg 0.195mg Chia seeds
Leucine 1.371mg 0.33mg Chia seeds
Lysine 0.97mg 0.214mg Chia seeds
Methionine 0.588mg 0.072mg Chia seeds
Phenylalanine 1.016mg 0.217mg Chia seeds
Valine 0.95mg 0.249mg Chia seeds
Histidine 0.531mg 0.119mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
5%
Soba
Minerals Daily Need Coverage Score
221%
Chia seeds
10%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 3.311g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 44mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.