Chia seeds vs. Soybean meal — In-Depth Nutrition Comparison
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A recap on differences between chia seeds and soybean meal
- Chia seeds are higher in selenium, vitamin B3, calcium, and phosphorus, yet soybean meal is higher in copper, iron, folate, potassium, and manganese.
- Soybean meal covers your daily copper needs 120% more than chia seeds.
- Chia seeds contain 17 times more selenium than soybean meal. While chia seeds contain 55.2µg of selenium, soybean meal contains only 3.3µg.
- The amount of saturated fat in soybean meal is lower.
- The glycemic index of chia seeds is lower.
Food varieties used in this article are Seeds, chia seeds, dried and Soy meal, defatted, raw.
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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.
| Contains more CalciumCalcium | +158.6% |
| Contains more PhosphorusPhosphorus | +22.7% |
| Contains more SeleniumSelenium | +1572.7% |
| Contains more PotassiumPotassium | +511.8% |
| Contains more IronIron | +77.5% |
| Contains more CopperCopper | +116.5% |
| Contains more ZincZinc | +10.5% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +39.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +241.3% |
| Contains more Vitamin B1Vitamin B1 | +11.5% |
| Contains more Vitamin B2Vitamin B2 | +47.6% |
| Contains more FolateFolate | +518.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
| Contains more FatsFats | +1186.2% |
| Contains more CarbsCarbs | +17.4% |
| Contains more ProteinProtein | +197.5% |
| Contains more WaterWater | +19.7% |
| Contains more OtherOther | +16.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
| Contains more Mono. FatMonounsaturated fat | +464.5% |
| Contains more Poly. FatPolyunsaturated fat | +2164.6% |
| Contains less Sat. FatSaturated fat | -92% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 1.045g | 151% |
| Fiber | 34.4g | 138% | |
| Copper | 0.924mg | 2mg | 120% |
| Selenium | 55.2µg | 3.3µg | 94% |
| Iron | 7.72mg | 13.7mg | 75% |
| Protein | 16.54g | 49.2g | 65% |
| Folate | 49µg | 303µg | 64% |
| Potassium | 407mg | 2490mg | 61% |
| Manganese | 2.723mg | 3.8mg | 47% |
| Vitamin B6 | 0.569mg | 44% | |
| Fats | 30.74g | 2.39g | 44% |
| Vitamin B5 | 1.976mg | 40% | |
| Calcium | 631mg | 244mg | 39% |
| Vitamin B3 | 8.83mg | 2.587mg | 39% |
| Phosphorus | 860mg | 701mg | 23% |
| Saturated fat | 3.33g | 0.268g | 14% |
| Magnesium | 335mg | 306mg | 7% |
| Calories | 486kcal | 337kcal | 7% |
| Vitamin B2 | 0.17mg | 0.251mg | 6% |
| Vitamin B1 | 0.62mg | 0.691mg | 6% |
| Monounsaturated fat | 2.309g | 0.409g | 5% |
| Zinc | 4.58mg | 5.06mg | 4% |
| Vitamin E | 0.5mg | 3% | |
| Carbs | 42.12g | 35.89g | 2% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Sodium | 16mg | 3mg | 1% |
| Net carbs | 7.72g | 35.89g | N/A |
| Vitamin A | 2µg | 0% | |
| Trans fat | 0.14g | 0g | N/A |
| Tryptophan | 0.436mg | 0.653mg | 0% |
| Threonine | 0.709mg | 1.952mg | 0% |
| Isoleucine | 0.801mg | 2.18mg | 0% |
| Leucine | 1.371mg | 3.66mg | 0% |
| Lysine | 0.97mg | 2.991mg | 0% |
| Methionine | 0.588mg | 0.606mg | 0% |
| Phenylalanine | 1.016mg | 2.346mg | 0% |
| Valine | 0.95mg | 2.243mg | 0% |
| Histidine | 0.531mg | 1.212mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
58%
Minerals Daily Need Coverage Score
221%
264%
Comparison summary
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Soybean meal is lower in Saturated fat (difference - 3.062g)
Which food is richer in vitamins?
Soybean meal is relatively richer in vitamins
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.