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  6. Soy yogurt vs. Chia seeds

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

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How are soy yogurt and chia seeds different?

  • Soy yogurt is richer in vitamin C, while chia seeds are higher in fiber and calcium.
  • Chia seeds cover your daily need for fiber, 136% more than soy yogurt.
  • Soy yogurt contains 8 times more vitamin C than chia seeds. Soy yogurt contains 13.2mg of vitamin C, while chia seeds contain 1.6mg.
  • Soy yogurt is lower in saturated fat.

SILK Plain soy yogurt and Seeds, chia seeds, dried types were used in this article.

Infographic

Soy yogurt 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 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 0%
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 less SodiumSodium -18.8%
Contains more CalciumCalcium +378%

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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +725%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin A ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 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 +1359.8%
Contains more ProteinProtein +526.5%
Contains more FatsFats +1646.6%
Contains more CarbsCarbs +334.7%
Contains more OtherOther +287.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -93.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy yogurt Chia seeds DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 0.4g 34.4g 136%
Phosphorus 860mg 123%
Manganese 2.723mg 118%
Copper 0.924mg 103%
Selenium 55.2µg 100%
Iron 7.72mg 97%
Magnesium 335mg 80%
Vitamin B3 8.83mg 55%
Vitamin B1 0.62mg 52%
Calcium 132mg 631mg 50%
Fats 1.76g 30.74g 45%
Zinc 4.58mg 42%
Protein 2.64g 16.54g 28%
Calories 66kcal 486kcal 21%
Saturated fat 0.22g 3.33g 14%
Vitamin B2 0.17mg 13%
Vitamin C 13.2mg 1.6mg 13%
Potassium 407mg 12%
Folate 49µg 12%
Carbs 9.69g 42.12g 11%
Vitamin D 1.3µg 7%
Vitamin D 53IU 7%
Monounsaturated fat 2.309g 6%
Vitamin E 0.5mg 3%
Net carbs 9.29g 7.72g N/A
Sugar 5.29g N/A
Sodium 13mg 16mg 0%
Trans fat 0g 0.14g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Chia seeds
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
5%
Soy yogurt
32%
Chia seeds
Minerals Daily Need Coverage Score
4%
Soy yogurt
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Soy yogurt
Soy yogurt is lower in Saturated fat (difference - 3.11g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 5.29g)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
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 ($)

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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.