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  6. Chia seeds vs. Tofu yogurt

Chia seeds vs. Tofu yogurt — In-Depth Nutrition Comparison

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Important differences between Chia seeds and Tofu yogurt

  • Tofu yogurt has less Fiber, Phosphorus, Copper, Iron, Selenium, Magnesium, Vitamin B3, Calcium, Vitamin B1, and Zinc.
  • Chia seeds's daily need coverage for Fiber is 137% more.
  • Chia seeds has 37 times more Vitamin B3 than Tofu yogurt. Chia seeds has 8.83mg of Vitamin B3, while Tofu yogurt has 0.24mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Tofu yogurt.

Infographic

Chia seeds vs Tofu yogurt 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
Contains more MagnesiumMagnesium +737.5%
Contains more CalciumCalcium +434.7%
Contains more PotassiumPotassium +766%
Contains more IronIron +628.3%
Contains more CopperCopper +1132%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +2163.2%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +324.6%

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%
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 8.3% 2% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin AVitamin A +63.6%
Contains more Vitamin E Vitamin E +61.3%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +3579.2%
Contains more FolateFolate +716.7%
Contains more Vitamin CVitamin C +56.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~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
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 g
Contains more ProteinProtein +372.6%
Contains more FatsFats +1607.8%
Contains more CarbsCarbs +163.9%
Contains more OtherOther +287.1%
Contains more WaterWater +1236.2%

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
15% 24% 61%
Saturated Fat: Sat. Fat 0.259 g
Monounsaturated Fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 g
Contains more Mono. FatMonounsaturated Fat +477.3%
Contains more Poly. FatPolyunsaturated fat +2226.9%
Contains less Sat. FatSaturated Fat -92.2%

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 yogurt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Tofu yogurt Opinion
Calories 486kcal 94kcal Chia seeds
Protein 16.54g 3.5g Chia seeds
Fats 30.74g 1.8g Chia seeds
Vitamin C 1.6mg 2.5mg Tofu yogurt
Net carbs 7.72g 15.76g Tofu yogurt
Carbs 42.12g 15.96g Chia seeds
Magnesium 335mg 40mg Chia seeds
Calcium 631mg 118mg Chia seeds
Potassium 407mg 47mg Chia seeds
Iron 7.72mg 1.06mg Chia seeds
Sugar 1.24g Chia seeds
Fiber 34.4g 0.2g Chia seeds
Copper 0.924mg 0.075mg Chia seeds
Zinc 4.58mg 0.31mg Chia seeds
Phosphorus 860mg 38mg Chia seeds
Sodium 16mg 35mg Chia seeds
Vitamin A 54IU 33IU Chia seeds
Vitamin A RAE 2µg Tofu yogurt
Vitamin E 0.5mg 0.31mg Chia seeds
Manganese 2.723mg Chia seeds
Selenium 55.2µg 13µg Chia seeds
Vitamin B1 0.62mg 0.06mg Chia seeds
Vitamin B2 0.17mg 0.02mg Chia seeds
Vitamin B3 8.83mg 0.24mg Chia seeds
Vitamin B6 0.02mg Tofu yogurt
Vitamin K 3.5µg Tofu yogurt
Folate 49µg 6µg Chia seeds
Trans Fat 0.14g 0g Tofu yogurt
Choline 48.4mg Tofu yogurt
Saturated Fat 3.33g 0.259g Tofu yogurt
Monounsaturated Fat 2.309g 0.4g Chia seeds
Polyunsaturated fat 23.665g 1.017g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg 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 yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
7%
Tofu yogurt
Minerals Daily Need Coverage Score
221%
Chia seeds
23%
Tofu yogurt

Comparison summary

Which food is lower in Saturated Fat?
Tofu yogurt
Tofu yogurt is lower in Saturated Fat (difference - 3.071g)
Which food is lower in glycemic index?
Tofu yogurt
Tofu yogurt is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.24g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 19mg)
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 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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.