Chia seeds vs. Soybean raw — In-Depth Nutrition Comparison
Compare
The main differences between chia seeds and soybean raw
- Chia seeds is 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 contains 5 times more Vitamin B3 than soybean raw. Chia seeds contains 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
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.
| 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% |
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 AVitamin A | +145.5% |
| 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
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:
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
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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 486kcal | 446kcal |
|
| Protein | 16.54g | 36.49g |
|
| Fats | 30.74g | 19.94g |
|
| Vitamin C | 1.6mg | 6mg |
|
| Net carbs | 7.72g | 20.86g |
|
| Carbs | 42.12g | 30.16g |
|
| Magnesium | 335mg | 280mg |
|
| Calcium | 631mg | 277mg |
|
| Potassium | 407mg | 1797mg |
|
| Iron | 7.72mg | 15.7mg |
|
| Sugar | 7.33g |
|
|
| Fiber | 34.4g | 9.3g |
|
| Copper | 0.924mg | 1.658mg |
|
| Zinc | 4.58mg | 4.89mg |
|
| Phosphorus | 860mg | 704mg |
|
| Sodium | 16mg | 2mg |
|
| Vitamin A | 54IU | 22IU |
|
| Vitamin A | 1µg |
|
|
| Vitamin E | 0.5mg | 0.85mg |
|
| Manganese | 2.723mg | 2.517mg |
|
| Selenium | 55.2µg | 17.8µg |
|
| Vitamin B1 | 0.62mg | 0.874mg |
|
| Vitamin B2 | 0.17mg | 0.87mg |
|
| Vitamin B3 | 8.83mg | 1.623mg |
|
| Vitamin B5 | 0.793mg |
|
|
| Vitamin B6 | 0.377mg |
|
|
| Vitamin K | 47µg |
|
|
| Folate | 49µg | 375µg |
|
| Trans Fat | 0.14g | 0g |
|
| Choline | 115.9mg |
|
|
| Saturated Fat | 3.33g | 2.884g |
|
| Monounsaturated Fat | 2.309g | 4.404g |
|
| Polyunsaturated fat | 23.665g | 11.255g |
|
| Tryptophan | 0.436mg | 0.591mg |
|
| Threonine | 0.709mg | 1.766mg |
|
| Isoleucine | 0.801mg | 1.971mg |
|
| Leucine | 1.371mg | 3.309mg |
|
| Lysine | 0.97mg | 2.706mg |
|
| Methionine | 0.588mg | 0.547mg |
|
| Phenylalanine | 1.016mg | 2.122mg |
|
| Valine | 0.95mg | 2.029mg |
|
| Histidine | 0.531mg | 1.097mg |
|
| Omega-3 - ALA | 17.83g |
|
|
| Omega-6 - Linoleic acid | 5.835g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
83%
Minerals Daily Need Coverage Score
221%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Chia seeds is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.