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  6. Chia seeds vs. Tofu

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 covers your daily need of Fiber 136% more than Tofu.
  • Chia seeds has 45 times more Vitamin B3 than Tofu. While Chia seeds has 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

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 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
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.
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
5
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 0.33% 5.1% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
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%
Contains more Vitamin AVitamin A +57.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
1
8% 5% 2% 85%
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
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 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.
Chia seeds Tofu
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol 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 76kcal Chia seeds
Protein 16.54g 8.08g Chia seeds
Fats 30.74g 4.78g Chia seeds
Vitamin C 1.6mg 0.1mg Chia seeds
Net carbs 7.72g 1.57g Chia seeds
Carbs 42.12g 1.87g Chia seeds
Magnesium 335mg 30mg Chia seeds
Calcium 631mg 350mg Chia seeds
Potassium 407mg 121mg Chia seeds
Iron 7.72mg 5.36mg Chia seeds
Sugar 0.62g Chia seeds
Fiber 34.4g 0.3g Chia seeds
Copper 0.924mg 0.193mg Chia seeds
Zinc 4.58mg 0.8mg Chia seeds
Phosphorus 860mg 97mg Chia seeds
Sodium 16mg 7mg Tofu
Vitamin A 54IU 85IU Tofu
Vitamin E 0.5mg 0.01mg Chia seeds
Manganese 2.723mg 0.605mg Chia seeds
Selenium 55.2µg 8.9µg Chia seeds
Vitamin B1 0.62mg 0.081mg Chia seeds
Vitamin B2 0.17mg 0.052mg Chia seeds
Vitamin B3 8.83mg 0.195mg Chia seeds
Vitamin B5 0.068mg Tofu
Vitamin B6 0.047mg Tofu
Vitamin K 2.4µg Tofu
Folate 49µg 15µg Chia seeds
Trans Fat 0.14g 0g Tofu
Choline 28.8mg Tofu
Saturated Fat 3.33g 0.691g Tofu
Monounsaturated Fat 2.309g 1.056g Chia seeds
Polyunsaturated fat 23.665g 2.699g Chia seeds
Tryptophan 0.436mg 0.12mg Chia seeds
Threonine 0.709mg 0.402mg Chia seeds
Isoleucine 0.801mg 0.435mg Chia seeds
Leucine 1.371mg 0.713mg Chia seeds
Lysine 0.97mg 0.452mg Chia seeds
Methionine 0.588mg 0.108mg Chia seeds
Phenylalanine 1.016mg 0.428mg Chia seeds
Valine 0.95mg 0.446mg Chia seeds
Histidine 0.531mg 0.221mg 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

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
7%
Tofu
Minerals Daily Need Coverage Score
221%
Chia seeds
59%
Tofu

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.639g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.62g)
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 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/172476/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.