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  6. Chia seeds vs. Soy yogurt

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

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How are Chia seeds and Soy yogurt different?

  • Chia seeds is richer in Fiber, and Calcium, while Soy yogurt is higher in Vitamin C.
  • Chia seeds covers your daily need of Fiber 136% more than Soy yogurt.
  • Chia seeds contains 15 times more Saturated Fat than Soy yogurt. Chia seeds contains 3.33g of Saturated Fat, while Soy yogurt contains 0.22g.

Seeds, chia seeds, dried and SILK Plain soy yogurt types were used in this article.

Infographic

Chia seeds vs Soy yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +378%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -18.8%

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%
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 44% 0% 0% 39% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +725%
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~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
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 g
Contains more ProteinProtein +526.5%
Contains more FatsFats +1646.6%
Contains more CarbsCarbs +334.7%
Contains more OtherOther +287.1%
Contains more WaterWater +1359.8%

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
100%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated Fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated Fat -93.4%

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 Soy yogurt
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Soy yogurt Opinion
Calories 486kcal 66kcal Chia seeds
Protein 16.54g 2.64g Chia seeds
Fats 30.74g 1.76g Chia seeds
Vitamin C 1.6mg 13.2mg Soy yogurt
Net carbs 7.72g 9.29g Soy yogurt
Carbs 42.12g 9.69g Chia seeds
Vitamin D 53IU Soy yogurt
Magnesium 335mg Chia seeds
Calcium 631mg 132mg Chia seeds
Potassium 407mg Chia seeds
Iron 7.72mg Chia seeds
Sugar 5.29g Chia seeds
Fiber 34.4g 0.4g Chia seeds
Copper 0.924mg Chia seeds
Zinc 4.58mg Chia seeds
Phosphorus 860mg Chia seeds
Sodium 16mg 13mg Soy yogurt
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Vitamin D 1.3µg Soy yogurt
Manganese 2.723mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg Chia seeds
Vitamin B2 0.17mg Chia seeds
Vitamin B3 8.83mg Chia seeds
Folate 49µg Chia seeds
Trans Fat 0.14g 0g Soy yogurt
Saturated Fat 3.33g 0.22g Soy yogurt
Monounsaturated Fat 2.309g Chia seeds
Polyunsaturated fat 23.665g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg 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 Soy yogurt
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
6%
Soy yogurt
Minerals Daily Need Coverage Score
221%
Chia seeds
4%
Soy yogurt

Comparison summary

Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 3.11g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.29g)
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 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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.