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  6. Chia seeds vs. Soybean

Chia seeds vs. Soybean — In-Depth Nutrition Comparison

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A recap on differences between Chia seeds and Soybean

  • Chia seeds is higher than Soybean in Fiber, Phosphorus, Selenium, Manganese, Magnesium, Copper, Calcium, Vitamin B3, Vitamin B1, and Iron.
  • Chia seeds covers your daily Fiber needs 114% more than Soybean.
  • Chia seeds contains 22 times more Vitamin B3 than Soybean. While Chia seeds contains 8.83mg of Vitamin B3, Soybean contains only 0.399mg.

Food varieties used in this article are Seeds, chia seeds, dried and Soybeans, mature cooked, boiled, without salt.

Infographic

Chia seeds vs Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +289.5%
Contains more CalciumCalcium +518.6%
Contains more IronIron +50.2%
Contains more CopperCopper +127%
Contains more ZincZinc +298.3%
Contains more PhosphorusPhosphorus +251%
Contains more ManganeseManganese +230.5%
Contains more SeleniumSelenium +656.2%
Contains more PotassiumPotassium +26.5%
Contains less SodiumSodium -93.8%

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 5.7% 0.54% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +2113%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more FolateFolate +10.2%
~equal in Vitamin C ~1.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more FatsFats +242.7%
Contains more CarbsCarbs +403.8%
Contains more OtherOther +151.3%
Contains more ProteinProtein +10.1%
Contains more WaterWater +978.4%

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
16% 24% 61%
Saturated Fat: Sat. Fat 1.297 g
Monounsaturated Fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated Fat +16.6%
Contains more Poly. FatPolyunsaturated fat +367.3%
Contains less Sat. FatSaturated Fat -61.1%

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

All nutrients comparison - raw data values

Nutrient Chia seeds Soybean Opinion
Calories 486kcal 172kcal Chia seeds
Protein 16.54g 18.21g Soybean
Fats 30.74g 8.97g Chia seeds
Vitamin C 1.6mg 1.7mg Soybean
Net carbs 7.72g 2.36g Chia seeds
Carbs 42.12g 8.36g Chia seeds
Magnesium 335mg 86mg Chia seeds
Calcium 631mg 102mg Chia seeds
Potassium 407mg 515mg Soybean
Iron 7.72mg 5.14mg Chia seeds
Sugar 3g Chia seeds
Fiber 34.4g 6g Chia seeds
Copper 0.924mg 0.407mg Chia seeds
Zinc 4.58mg 1.15mg Chia seeds
Phosphorus 860mg 245mg Chia seeds
Sodium 16mg 1mg Soybean
Vitamin A 54IU 9IU Chia seeds
Vitamin E 0.5mg 0.35mg Chia seeds
Manganese 2.723mg 0.824mg Chia seeds
Selenium 55.2µg 7.3µg Chia seeds
Vitamin B1 0.62mg 0.155mg Chia seeds
Vitamin B2 0.17mg 0.285mg Soybean
Vitamin B3 8.83mg 0.399mg Chia seeds
Vitamin B5 0.179mg Soybean
Vitamin B6 0.234mg Soybean
Vitamin K 19.2µg Soybean
Folate 49µg 54µg Soybean
Trans Fat 0.14g 0g Soybean
Choline 47.5mg Soybean
Saturated Fat 3.33g 1.297g Soybean
Monounsaturated Fat 2.309g 1.981g Chia seeds
Polyunsaturated fat 23.665g 5.064g Chia seeds
Tryptophan 0.436mg 0.242mg Chia seeds
Threonine 0.709mg 0.723mg Soybean
Isoleucine 0.801mg 0.807mg Soybean
Leucine 1.371mg 1.355mg Chia seeds
Lysine 0.97mg 1.108mg Soybean
Methionine 0.588mg 0.224mg Chia seeds
Phenylalanine 1.016mg 0.869mg Chia seeds
Valine 0.95mg 0.831mg Chia seeds
Histidine 0.531mg 0.449mg 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 Soybean
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
23%
Soybean
Minerals Daily Need Coverage Score
221%
Chia seeds
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.033g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.