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  6. Chia seeds vs. Soybean meal

Chia seeds vs. Soybean meal — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Chia seeds vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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%
~equal in Magnesium ~306mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Soybean meal 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

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
49% 2% 36% 7% 6%
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
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 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%

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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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.