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  6. Soybean meal vs. Chia seeds

Soybean meal vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between soybean meal and chia seeds

  • Soybean meal is higher in copper, iron, folate, potassium, and manganese, yet chia seeds are higher in selenium, vitamin B3, calcium, and phosphorus.
  • Soybean meal covers your daily copper needs 120% more than chia seeds.
  • Soybean meal contains 6 times more folate than chia seeds. While soybean meal contains 303µg of folate, chia seeds contain only 49µg.
  • The amount of saturated fat in soybean meal is lower.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Soy meal, defatted, raw and Seeds, chia seeds, dried.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 PotassiumPotassium +511.8%
Contains more IronIron +77.5%
Contains more CopperCopper +116.5%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +39.6%
Contains more CalciumCalcium +158.6%
Contains more PhosphorusPhosphorus +22.7%
Contains more SeleniumSelenium +1572.7%
~equal in Magnesium ~335mg
~equal in Zinc ~4.58mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +518.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +241.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soybean meal Chia seeds DV% diff.
Polyunsaturated fat 1.045g 23.665g 151%
Fiber 34.4g 138%
Copper 2mg 0.924mg 120%
Selenium 3.3µg 55.2µg 94%
Iron 13.7mg 7.72mg 75%
Protein 49.2g 16.54g 65%
Folate 303µg 49µg 64%
Potassium 2490mg 407mg 61%
Manganese 3.8mg 2.723mg 47%
Vitamin B6 0.569mg 44%
Fats 2.39g 30.74g 44%
Vitamin B5 1.976mg 40%
Calcium 244mg 631mg 39%
Vitamin B3 2.587mg 8.83mg 39%
Phosphorus 701mg 860mg 23%
Saturated fat 0.268g 3.33g 14%
Magnesium 306mg 335mg 7%
Calories 337kcal 486kcal 7%
Vitamin B2 0.251mg 0.17mg 6%
Vitamin B1 0.691mg 0.62mg 6%
Monounsaturated fat 0.409g 2.309g 5%
Zinc 5.06mg 4.58mg 4%
Vitamin E 0.5mg 3%
Carbs 35.89g 42.12g 2%
Vitamin C 0mg 1.6mg 2%
Sodium 3mg 16mg 1%
Net carbs 35.89g 7.72g N/A
Vitamin A 2µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.653mg 0.436mg 0%
Threonine 1.952mg 0.709mg 0%
Isoleucine 2.18mg 0.801mg 0%
Leucine 3.66mg 1.371mg 0%
Lysine 2.991mg 0.97mg 0%
Methionine 0.606mg 0.588mg 0%
Phenylalanine 2.346mg 1.016mg 0%
Valine 2.243mg 0.95mg 0%
Histidine 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 ProteinProtein +197.5%
Contains more WaterWater +19.7%
Contains more OtherOther +16.3%
Contains more FatsFats +1186.2%
Contains more CarbsCarbs +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 -92%
Contains more Mono. FatMonounsaturated fat +464.5%
Contains more Poly. FatPolyunsaturated fat +2164.6%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.