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  6. Soy sauce vs. Chia seeds

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

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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
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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.
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

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

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%

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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.