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  6. Chia seeds vs. Soy milk

Chia seeds vs. Soy milk — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and soy milk?

  • Soy milk has less fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 135% higher.
  • Chia seeds have 25 times more calcium than soy milk. Chia seeds have 631mg of calcium, while soy milk has 25mg.
  • Chia seeds have a lower glycemic index than soy milk.

We used Seeds, chia seeds, dried and Soymilk, original, and vanilla, unfortified types in this comparison.

Infographic

Chia seeds vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +2424%
Contains more PotassiumPotassium +244.9%
Contains more IronIron +1106.3%
Contains more CopperCopper +621.9%
Contains more ZincZinc +3716.7%
Contains more PhosphorusPhosphorus +1553.8%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +1121.1%
Contains more SeleniumSelenium +1050%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +354.5%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +1621.2%
Contains more FolateFolate +172.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Soy milk DV% diff.
Polyunsaturated fat 23.665g 0.961g 151%
Fiber 34.4g 0.6g 135%
Phosphorus 860mg 52mg 115%
Manganese 2.723mg 0.223mg 109%
Selenium 55.2µg 4.8µg 92%
Iron 7.72mg 0.64mg 89%
Copper 0.924mg 0.128mg 88%
Magnesium 335mg 25mg 74%
Calcium 631mg 25mg 61%
Vitamin B3 8.83mg 0.513mg 52%
Vitamin B1 0.62mg 0.06mg 47%
Fats 30.74g 1.75g 45%
Zinc 4.58mg 0.12mg 41%
Protein 16.54g 3.27g 27%
Calories 486kcal 54kcal 22%
Saturated fat 3.33g 0.205g 14%
Carbs 42.12g 6.28g 12%
Potassium 407mg 118mg 9%
Vitamin B2 0.17mg 0.069mg 8%
Folate 49µg 18µg 8%
Vitamin B5 0.373mg 7%
Vitamin B6 0.077mg 6%
Monounsaturated fat 2.309g 0.401g 5%
Choline 23.6mg 4%
Vitamin K 3µg 3%
Vitamin E 0.5mg 0.11mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 51mg 2%
Net carbs 7.72g 5.68g N/A
Sugar 3.99g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.038mg 0%
Threonine 0.709mg 0.108mg 0%
Isoleucine 0.801mg 0.114mg 0%
Leucine 1.371mg 0.186mg 0%
Lysine 0.97mg 0.131mg 0%
Methionine 0.588mg 0.027mg 0%
Phenylalanine 1.016mg 0.113mg 0%
Valine 0.95mg 0.117mg 0%
Histidine 0.531mg 0.061mg 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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +405.8%
Contains more FatsFats +1656.6%
Contains more CarbsCarbs +570.7%
Contains more OtherOther +638.5%
Contains more WaterWater +1418.1%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +475.8%
Contains more Poly. FatPolyunsaturated fat +2362.5%
Contains less Sat. FatSaturated fat -93.8%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.