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  6. Chia seeds vs. Soybean

Chia seeds vs. Soybean — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and soybeans

  • Chia seeds are higher than soybeans in fiber, phosphorus, selenium, manganese, magnesium, copper, calcium, vitamin B3, vitamin B1, and iron.
  • Chia seeds cover your daily fiber needs 114% more than soybeans.
  • Chia seeds contain 22 times more vitamin B3 than soybeans. While chia seeds contain 8.83mg of vitamin B3, soybeans contain 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% 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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Soybean DV% diff.
Polyunsaturated fat 23.665g 5.064g 124%
Fiber 34.4g 6g 114%
Phosphorus 860mg 245mg 88%
Selenium 55.2µg 7.3µg 87%
Manganese 2.723mg 0.824mg 83%
Magnesium 335mg 86mg 59%
Copper 0.924mg 0.407mg 57%
Vitamin B3 8.83mg 0.399mg 53%
Calcium 631mg 102mg 53%
Vitamin B1 0.62mg 0.155mg 39%
Fats 30.74g 8.97g 33%
Iron 7.72mg 5.14mg 32%
Zinc 4.58mg 1.15mg 31%
Vitamin B6 0.234mg 18%
Vitamin K 19.2µg 16%
Calories 486kcal 172kcal 16%
Carbs 42.12g 8.36g 11%
Choline 47.5mg 9%
Vitamin B2 0.17mg 0.285mg 9%
Saturated fat 3.33g 1.297g 9%
Vitamin B5 0.179mg 4%
Potassium 407mg 515mg 3%
Protein 16.54g 18.21g 3%
Vitamin E 0.5mg 0.35mg 1%
Sodium 16mg 1mg 1%
Monounsaturated fat 2.309g 1.981g 1%
Folate 49µg 54µg 1%
Vitamin C 1.6mg 1.7mg 0%
Net carbs 7.72g 2.36g N/A
Sugar 3g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.242mg 0%
Threonine 0.709mg 0.723mg 0%
Isoleucine 0.801mg 0.807mg 0%
Leucine 1.371mg 1.355mg 0%
Lysine 0.97mg 1.108mg 0%
Methionine 0.588mg 0.224mg 0%
Phenylalanine 1.016mg 0.869mg 0%
Valine 0.95mg 0.831mg 0%
Histidine 0.531mg 0.449mg 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
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%

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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. 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.