Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Tofu yogurt

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

Compare

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' daily need coverage for fiber is 137% more.
  • Chia seeds have 37 times more vitamin B3 than tofu yogurt. Chia seeds have 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% 0% 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% 0.67% 6.2% 0% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5% 26%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Chia seeds Tofu yogurt DV% diff.
Polyunsaturated fat 23.665g 1.017g 151%
Fiber 34.4g 0.2g 137%
Manganese 2.723mg 118%
Phosphorus 860mg 38mg 117%
Copper 0.924mg 0.075mg 94%
Iron 7.72mg 1.06mg 83%
Selenium 55.2µg 13µg 77%
Magnesium 335mg 40mg 70%
Vitamin B3 8.83mg 0.24mg 54%
Calcium 631mg 118mg 51%
Vitamin B1 0.62mg 0.06mg 47%
Fats 30.74g 1.8g 45%
Zinc 4.58mg 0.31mg 39%
Protein 16.54g 3.5g 26%
Calories 486kcal 94kcal 20%
Saturated fat 3.33g 0.259g 14%
Vitamin B2 0.17mg 0.02mg 12%
Folate 49µg 6µg 11%
Potassium 407mg 47mg 11%
Choline 48.4mg 9%
Carbs 42.12g 15.96g 9%
Monounsaturated fat 2.309g 0.4g 5%
Vitamin K 3.5µg 3%
Vitamin B6 0.02mg 2%
Vitamin C 1.6mg 2.5mg 1%
Vitamin E 0.5mg 0.31mg 1%
Sodium 16mg 35mg 1%
Net carbs 7.72g 15.76g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs
Tofu yogurt
Tofu yogurt vs

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.