Soybean meal vs. Chia seeds — In-Depth Nutrition Comparison
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A recap on 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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
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
Saturated fat:
Sat. Fat
0.268 g
Monounsaturated fat:
Mono. Fat
0.409 g
Polyunsaturated fat:
Poly. Fat
1.045 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
58%
32%
Minerals Daily Need Coverage Score
264%
221%
Comparison summary
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Soybean meal is lower in Saturated fat (difference - 3.062g)
Which food is richer in vitamins?
Soybean meal is relatively richer in vitamins
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.