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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 Zinc.
  • Chia seeds's daily need coverage for Fiber is 128% more.
  • Chia seeds has 23 times more Vitamin B3 than Tofu. Chia seeds has 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Tofu
Tofu
3
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% 10% 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%
Contains more Vitamin AVitamin A +207.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Tofu Opinion
Calories 486kcal 144kcal Chia seeds
Protein 16.54g 17.27g Tofu
Fats 30.74g 8.72g Chia seeds
Vitamin C 1.6mg 0.2mg Chia seeds
Net carbs 7.72g 0.48g Chia seeds
Carbs 42.12g 2.78g Chia seeds
Magnesium 335mg 58mg Chia seeds
Calcium 631mg 683mg Tofu
Potassium 407mg 237mg Chia seeds
Iron 7.72mg 2.66mg Chia seeds
Fiber 34.4g 2.3g Chia seeds
Copper 0.924mg 0.378mg Chia seeds
Zinc 4.58mg 1.57mg Chia seeds
Phosphorus 860mg 190mg Chia seeds
Sodium 16mg 14mg Tofu
Vitamin A 54IU 166IU Tofu
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 1.181mg Chia seeds
Selenium 55.2µg 17.4µg Chia seeds
Vitamin B1 0.62mg 0.158mg Chia seeds
Vitamin B2 0.17mg 0.102mg Chia seeds
Vitamin B3 8.83mg 0.381mg Chia seeds
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 49µg 29µg Chia seeds
Trans Fat 0.14g 0g Tofu
Saturated Fat 3.33g 1.261g Tofu
Monounsaturated Fat 2.309g 1.925g Chia seeds
Polyunsaturated fat 23.665g 4.921g Chia seeds
Tryptophan 0.436mg 0.235mg Chia seeds
Threonine 0.709mg 0.785mg Tofu
Isoleucine 0.801mg 0.849mg Tofu
Leucine 1.371mg 1.392mg Tofu
Lysine 0.97mg 0.883mg Chia seeds
Methionine 0.588mg 0.211mg Chia seeds
Phenylalanine 1.016mg 0.835mg Chia seeds
Valine 0.95mg 0.87mg Chia seeds
Histidine 0.531mg 0.431mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Tofu
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Chia seeds
10%
Tofu
Minerals Daily Need Coverage Score
221%
Chia seeds
87%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.069g)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.

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.