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  6. Chia seeds vs. Soybean raw

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

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The main differences between chia seeds and soybean raw

  • Chia seeds are richer in fiber, selenium, vitamin B3, calcium, and phosphorus, yet soybean raw is richer in iron, copper, folate, vitamin B2, and potassium.
  • Daily need coverage for fiber for chia seeds is 100% higher.
  • Chia seeds contain 5 times more vitamin B3 than soybean raw. Chia seeds contain 8.83mg of vitamin B3, while soybean raw contains 1.623mg.

Food types used in this article are Seeds, chia seeds, dried and Soybeans, mature seeds, raw.

Infographic

Chia seeds vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +19.6%
Contains more CalciumCalcium +127.8%
Contains more PhosphorusPhosphorus +22.2%
Contains more SeleniumSelenium +210.1%
Contains more PotassiumPotassium +341.5%
Contains more IronIron +103.4%
Contains more CopperCopper +79.4%
Contains less SodiumSodium -87.5%
~equal in Zinc ~4.89mg
~equal in Manganese ~2.517mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin B3Vitamin B3 +444.1%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +411.8%
Contains more FolateFolate +665.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Soybean raw DV% diff.
Iron 7.72mg 15.7mg 100%
Fiber 34.4g 9.3g 100%
Polyunsaturated fat 23.665g 11.255g 83%
Copper 0.924mg 1.658mg 82%
Folate 49µg 375µg 82%
Selenium 55.2µg 17.8µg 68%
Vitamin B2 0.17mg 0.87mg 54%
Vitamin B3 8.83mg 1.623mg 45%
Potassium 407mg 1797mg 41%
Protein 16.54g 36.49g 40%
Vitamin K 47µg 39%
Calcium 631mg 277mg 35%
Vitamin B6 0.377mg 29%
Phosphorus 860mg 704mg 22%
Vitamin B1 0.62mg 0.874mg 21%
Choline 115.9mg 21%
Fats 30.74g 19.94g 17%
Vitamin B5 0.793mg 16%
Magnesium 335mg 280mg 13%
Manganese 2.723mg 2.517mg 9%
Vitamin C 1.6mg 6mg 5%
Monounsaturated fat 2.309g 4.404g 5%
Carbs 42.12g 30.16g 4%
Zinc 4.58mg 4.89mg 3%
Saturated fat 3.33g 2.884g 2%
Calories 486kcal 446kcal 2%
Vitamin E 0.5mg 0.85mg 2%
Sodium 16mg 2mg 1%
Net carbs 7.72g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.591mg 0%
Threonine 0.709mg 1.766mg 0%
Isoleucine 0.801mg 1.971mg 0%
Leucine 1.371mg 3.309mg 0%
Lysine 0.97mg 2.706mg 0%
Methionine 0.588mg 0.547mg 0%
Phenylalanine 1.016mg 2.122mg 0%
Valine 0.95mg 2.029mg 0%
Histidine 0.531mg 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more FatsFats +54.2%
Contains more CarbsCarbs +39.7%
Contains more ProteinProtein +120.6%
Contains more WaterWater +47.2%
~equal in Other ~4.87g

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 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Poly. FatPolyunsaturated fat +110.3%
Contains less Sat. FatSaturated fat -13.4%
Contains more Mono. FatMonounsaturated fat +90.7%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.