Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Chia seeds

Soy sauce vs. Chia seeds — In-Depth Nutrition Comparison

Compare

How are soy sauce and chia seeds different?

  • Chia seeds have more fiber, selenium, phosphorus, copper, iron, manganese, magnesium, calcium, and vitamin B1 than soy sauce.
  • Daily need coverage for sodium for soy sauce is 238% higher.
  • Chia seeds have less sodium.

Soy sauce made from soy and wheat (shoyu) and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Soy sauce vs Chia seeds 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
Contains more MagnesiumMagnesium +352.7%
Contains more CalciumCalcium +1812.1%
Contains more IronIron +432.4%
Contains more CopperCopper +2048.8%
Contains more ZincZinc +426.4%
Contains more PhosphorusPhosphorus +418.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +167.5%
Contains more SeleniumSelenium +10940%
~equal in Potassium ~407mg

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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1778.8%
Contains more Vitamin B3Vitamin B3 +302.1%
Contains more FolateFolate +250%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
Contains more WaterWater +1126.7%
Contains more OtherOther +216.9%
Contains more ProteinProtein +103.2%
Contains more FatsFats +5293%
Contains more CarbsCarbs +754.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +2523.9%
Contains more Poly. FatPolyunsaturated fat +8898.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Chia seeds DV% diff.
Sodium 5493mg 16mg 238%
Polyunsaturated fat 0.263g 23.665g 156%
Fiber 0.8g 34.4g 134%
Phosphorus 166mg 860mg 99%
Selenium 0.5µg 55.2µg 99%
Copper 0.043mg 0.924mg 98%
Iron 1.45mg 7.72mg 78%
Manganese 1.018mg 2.723mg 74%
Magnesium 74mg 335mg 62%
Calcium 33mg 631mg 60%
Vitamin B1 0.033mg 0.62mg 49%
Fats 0.57g 30.74g 46%
Vitamin B3 2.196mg 8.83mg 41%
Zinc 0.87mg 4.58mg 34%
Calories 53kcal 486kcal 22%
Protein 8.14g 16.54g 17%
Saturated fat 0.073g 3.33g 15%
Carbs 4.93g 42.12g 12%
Vitamin B6 0.148mg 11%
Folate 14µg 49µg 9%
Monounsaturated fat 0.088g 2.309g 6%
Vitamin B5 0.297mg 6%
Vitamin E 0mg 0.5mg 3%
Choline 18.3mg 3%
Vitamin C 0mg 1.6mg 2%
Potassium 435mg 407mg 1%
Net carbs 4.13g 7.72g N/A
Sugar 0.4g N/A
Vitamin B2 0.165mg 0.17mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.096mg 0.436mg 0%
Threonine 0.271mg 0.709mg 0%
Isoleucine 0.318mg 0.801mg 0%
Leucine 0.537mg 1.371mg 0%
Lysine 0.381mg 0.97mg 0%
Methionine 0.097mg 0.588mg 0%
Phenylalanine 0.353mg 1.016mg 0%
Valine 0.332mg 0.95mg 0%
Histidine 0.174mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

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

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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
12%
Soy sauce
32%
Chia seeds
Minerals Daily Need Coverage Score
112%
Soy sauce
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 3.257g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 5477mg)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.4)
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 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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.