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  6. Chia seeds vs. Soy sauce

Chia seeds vs. Soy sauce — In-Depth Nutrition Comparison

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How are chia seeds and soy sauce different?

  • Chia seeds have more fiber, selenium, phosphorus, copper, iron, manganese, magnesium, calcium, and vitamin B1 than soy sauce.
  • Daily need coverage for sodium for soy sauce is 238% higher.
  • Chia seeds contain 110 times more selenium than soy sauce. While chia seeds contain 55.2µg of selenium, soy sauce contains only 0.5µg.
  • Chia seeds have less sodium.

Seeds, chia seeds, dried and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Chia seeds vs Soy sauce infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more MagnesiumMagnesium +352.7%
Contains more CalciumCalcium +1812.1%
Contains more IronIron +432.4%
Contains more CopperCopper +2048.8%
Contains more ZincZinc +426.4%
Contains more PhosphorusPhosphorus +418.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +10940%
~equal in Potassium ~435mg

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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1778.8%
Contains more Vitamin B3Vitamin B3 +302.1%
Contains more FolateFolate +250%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.165mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Soy sauce DV% diff.
Sodium 16mg 5493mg 238%
Polyunsaturated fat 23.665g 0.263g 156%
Fiber 34.4g 0.8g 134%
Phosphorus 860mg 166mg 99%
Selenium 55.2µg 0.5µg 99%
Copper 0.924mg 0.043mg 98%
Iron 7.72mg 1.45mg 78%
Manganese 2.723mg 1.018mg 74%
Magnesium 335mg 74mg 62%
Calcium 631mg 33mg 60%
Vitamin B1 0.62mg 0.033mg 49%
Fats 30.74g 0.57g 46%
Vitamin B3 8.83mg 2.196mg 41%
Zinc 4.58mg 0.87mg 34%
Calories 486kcal 53kcal 22%
Protein 16.54g 8.14g 17%
Saturated fat 3.33g 0.073g 15%
Carbs 42.12g 4.93g 12%
Vitamin B6 0.148mg 11%
Folate 49µg 14µg 9%
Monounsaturated fat 2.309g 0.088g 6%
Vitamin B5 0.297mg 6%
Vitamin E 0.5mg 0mg 3%
Choline 18.3mg 3%
Vitamin C 1.6mg 0mg 2%
Potassium 407mg 435mg 1%
Net carbs 7.72g 4.13g N/A
Sugar 0.4g N/A
Vitamin B2 0.17mg 0.165mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.096mg 0%
Threonine 0.709mg 0.271mg 0%
Isoleucine 0.801mg 0.318mg 0%
Leucine 1.371mg 0.537mg 0%
Lysine 0.97mg 0.381mg 0%
Methionine 0.588mg 0.097mg 0%
Phenylalanine 1.016mg 0.353mg 0%
Valine 0.95mg 0.332mg 0%
Histidine 0.531mg 0.174mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more ProteinProtein +103.2%
Contains more FatsFats +5293%
Contains more CarbsCarbs +754.4%
Contains more WaterWater +1126.7%
Contains more OtherOther +216.9%

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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +2523.9%
Contains more Poly. FatPolyunsaturated fat +8898.1%
Contains less Sat. FatSaturated fat -97.8%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.