Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Tofu

Chia seeds vs. Tofu — In-Depth Nutrition Comparison

Compare

Important differences between chia seeds and tofu

  • Tofu has less fiber, phosphorus, selenium, manganese, magnesium, iron, copper, vitamin B3, vitamin B1, and zinc.
  • Chia seeds' daily need coverage for fiber is 128% more.
  • Chia seeds have 23 times more vitamin B3 than tofu. Chia seeds have 8.83mg of vitamin B3, while tofu has 0.381mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Tofu, raw, firm, prepared with calcium sulfate.

Infographic

Chia seeds vs Tofu 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%
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
Contains more MagnesiumMagnesium +477.6%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +190.2%
Contains more CopperCopper +144.4%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +352.6%
Contains more ManganeseManganese +130.6%
Contains more SeleniumSelenium +217.2%
Contains less SodiumSodium -12.5%
~equal in Calcium ~683mg

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%
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +292.4%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +2217.6%
Contains more FolateFolate +69%
~equal in Vitamin A ~µg
~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 Tofu DV% diff.
Fiber 34.4g 2.3g 128%
Polyunsaturated fat 23.665g 4.921g 125%
Phosphorus 860mg 190mg 96%
Selenium 55.2µg 17.4µg 69%
Manganese 2.723mg 1.181mg 67%
Magnesium 335mg 58mg 66%
Iron 7.72mg 2.66mg 63%
Copper 0.924mg 0.378mg 61%
Vitamin B3 8.83mg 0.381mg 53%
Vitamin B1 0.62mg 0.158mg 39%
Fats 30.74g 8.72g 34%
Zinc 4.58mg 1.57mg 27%
Calories 486kcal 144kcal 17%
Carbs 42.12g 2.78g 13%
Saturated fat 3.33g 1.261g 9%
Vitamin B6 0.092mg 7%
Folate 49µg 29µg 5%
Vitamin B2 0.17mg 0.102mg 5%
Potassium 407mg 237mg 5%
Calcium 631mg 683mg 5%
Vitamin E 0.5mg 3%
Vitamin B5 0.133mg 3%
Vitamin C 1.6mg 0.2mg 2%
Protein 16.54g 17.27g 1%
Monounsaturated fat 2.309g 1.925g 1%
Net carbs 7.72g 0.48g N/A
Sodium 16mg 14mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.235mg 0%
Threonine 0.709mg 0.785mg 0%
Isoleucine 0.801mg 0.849mg 0%
Leucine 1.371mg 1.392mg 0%
Lysine 0.97mg 0.883mg 0%
Methionine 0.588mg 0.211mg 0%
Phenylalanine 1.016mg 0.835mg 0%
Valine 0.95mg 0.87mg 0%
Histidine 0.531mg 0.431mg 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
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 g
Contains more FatsFats +252.5%
Contains more CarbsCarbs +1415.1%
Contains more OtherOther +242.9%
Contains more WaterWater +1104%
~equal in Protein ~17.27g

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
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 g
Contains more Mono. FatMonounsaturated fat +19.9%
Contains more Poly. FatPolyunsaturated fat +380.9%
Contains less Sat. FatSaturated fat -62.1%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh

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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.