Chia seeds vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between chia seeds and tofu
- Tofu has less fiber, phosphorus, manganese, selenium, copper, magnesium, vitamin B3, vitamin B1, zinc, and iron than chia seeds.
- Chia seeds cover your daily need for fiber, 136% more than tofu.
- Chia seeds have 45 times more vitamin B3 than tofu. While chia seeds have 8.83mg of vitamin B3, tofu has only 0.195mg.
These are the specific foods used in this comparison Seeds, chia seeds, dried and Tofu, raw, regular, prepared with calcium sulfate.
Infographic
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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 | +1016.7% |
| Contains more CalciumCalcium | +80.3% |
| Contains more PotassiumPotassium | +236.4% |
| Contains more IronIron | +44% |
| Contains more CopperCopper | +378.8% |
| Contains more ZincZinc | +472.5% |
| Contains more PhosphorusPhosphorus | +786.6% |
| Contains more ManganeseManganese | +350.1% |
| Contains more SeleniumSelenium | +520.2% |
| Contains less SodiumSodium | -56.3% |
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 CVitamin C | +1500% |
| Contains more Vitamin EVitamin E | +4900% |
| Contains more Vitamin B1Vitamin B1 | +665.4% |
| Contains more Vitamin B2Vitamin B2 | +226.9% |
| Contains more Vitamin B3Vitamin B3 | +4428.2% |
| Contains more FolateFolate | +226.7% |
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:
8.08 g
Fats:
4.78 g
Carbs:
1.87 g
Water:
84.55 g
Other:
0.72 g
| Contains more ProteinProtein | +104.7% |
| Contains more FatsFats | +543.1% |
| Contains more CarbsCarbs | +2152.4% |
| Contains more OtherOther | +566.7% |
| Contains more WaterWater | +1357.8% |
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
0.691 g
Monounsaturated fat:
Mono. Fat
1.056 g
Polyunsaturated fat:
Poly. Fat
2.699 g
| Contains more Mono. FatMonounsaturated fat | +118.7% |
| Contains more Poly. FatPolyunsaturated fat | +776.8% |
| Contains less Sat. FatSaturated fat | -79.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 23.665g | 2.699g | 140% |
| Fiber | 34.4g | 0.3g | 136% |
| Phosphorus | 860mg | 97mg | 109% |
| Manganese | 2.723mg | 0.605mg | 92% |
| Selenium | 55.2µg | 8.9µg | 84% |
| Copper | 0.924mg | 0.193mg | 81% |
| Magnesium | 335mg | 30mg | 73% |
| Vitamin B3 | 8.83mg | 0.195mg | 54% |
| Vitamin B1 | 0.62mg | 0.081mg | 45% |
| Fats | 30.74g | 4.78g | 40% |
| Zinc | 4.58mg | 0.8mg | 34% |
| Iron | 7.72mg | 5.36mg | 30% |
| Calcium | 631mg | 350mg | 28% |
| Calories | 486kcal | 76kcal | 21% |
| Protein | 16.54g | 8.08g | 17% |
| Carbs | 42.12g | 1.87g | 13% |
| Saturated fat | 3.33g | 0.691g | 12% |
| Vitamin B2 | 0.17mg | 0.052mg | 9% |
| Folate | 49µg | 15µg | 9% |
| Potassium | 407mg | 121mg | 8% |
| Choline | 28.8mg | 5% | |
| Vitamin B6 | 0.047mg | 4% | |
| Monounsaturated fat | 2.309g | 1.056g | 3% |
| Vitamin E | 0.5mg | 0.01mg | 3% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 1.6mg | 0.1mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Net carbs | 7.72g | 1.57g | N/A |
| Sugar | 0.62g | N/A | |
| Sodium | 16mg | 7mg | 0% |
| Trans fat | 0.14g | 0g | N/A |
| Tryptophan | 0.436mg | 0.12mg | 0% |
| Threonine | 0.709mg | 0.402mg | 0% |
| Isoleucine | 0.801mg | 0.435mg | 0% |
| Leucine | 1.371mg | 0.713mg | 0% |
| Lysine | 0.97mg | 0.452mg | 0% |
| Methionine | 0.588mg | 0.108mg | 0% |
| Phenylalanine | 1.016mg | 0.428mg | 0% |
| Valine | 0.95mg | 0.446mg | 0% |
| Histidine | 0.531mg | 0.221mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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%
6%
Minerals Daily Need Coverage Score
221%
59%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 2.639g)
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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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.