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  6. Chia seeds vs. Tofu

Chia seeds vs. Tofu — In-Depth Nutrition Comparison

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Important differences between chia seeds and tofu

  • Tofu has less fiber, phosphorus, selenium, manganese, magnesium, iron, copper, vitamin B3, vitamin B1, and fats.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Tofu
Tofu
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Tofu DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Omega-6 (Linoleic acid) 5.835g 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%
Calcium 631mg 683mg 5%
Potassium 407mg 237mg 5%
Vitamin B2 0.17mg 0.102mg 5%
Folate 49µg 29µg 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%
Protein per 100 calories 3.4g 12g N/A
Calories per 10 g protein 294kcal 83kcal N/A
Weight per 100 calories 21g 69g N/A
Unsaturated / Saturated Fat ratio 7.8 5.4 N/A
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%

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 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%

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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. 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.