Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soybean raw
  5. Compare
  6. Soybean raw vs. Chia seeds

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

Compare

The main differences between soybean raw and chia seeds

  • Soybean raw is richer in iron, copper, folate, vitamin B2, and potassium, yet chia seeds are richer in fiber, selenium, vitamin B3, calcium, and phosphorus.
  • Daily need coverage for fiber for chia seeds is 100% higher.
  • Soybean raw contains 8 times more folate than chia seeds. Soybean raw contains 375µg of folate, while chia seeds contain 49µg.

Food types used in this article are Soybeans, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +341.5%
Contains more IronIron +103.4%
Contains more CopperCopper +79.4%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +19.6%
Contains more CalciumCalcium +127.8%
Contains more PhosphorusPhosphorus +22.2%
Contains more SeleniumSelenium +210.1%
~equal in Zinc ~4.58mg
~equal in Manganese ~2.723mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +275%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +70%
Contains more Vitamin B1Vitamin B1 +41%
Contains more Vitamin B2Vitamin B2 +411.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +665.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +444.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Chia seeds DV% diff.
Iron 15.7mg 7.72mg 100%
Fiber 9.3g 34.4g 100%
Polyunsaturated fat 11.255g 23.665g 83%
Copper 1.658mg 0.924mg 82%
Folate 375µg 49µg 82%
Selenium 17.8µg 55.2µg 68%
Vitamin B2 0.87mg 0.17mg 54%
Vitamin B3 1.623mg 8.83mg 45%
Potassium 1797mg 407mg 41%
Protein 36.49g 16.54g 40%
Vitamin K 47µg 39%
Calcium 277mg 631mg 35%
Vitamin B6 0.377mg 29%
Phosphorus 704mg 860mg 22%
Vitamin B1 0.874mg 0.62mg 21%
Choline 115.9mg 21%
Fats 19.94g 30.74g 17%
Vitamin B5 0.793mg 16%
Magnesium 280mg 335mg 13%
Manganese 2.517mg 2.723mg 9%
Vitamin C 6mg 1.6mg 5%
Monounsaturated fat 4.404g 2.309g 5%
Carbs 30.16g 42.12g 4%
Zinc 4.89mg 4.58mg 3%
Saturated fat 2.884g 3.33g 2%
Calories 446kcal 486kcal 2%
Vitamin E 0.85mg 0.5mg 2%
Sodium 2mg 16mg 1%
Net carbs 20.86g 7.72g N/A
Sugar 7.33g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.591mg 0.436mg 0%
Threonine 1.766mg 0.709mg 0%
Isoleucine 1.971mg 0.801mg 0%
Leucine 3.309mg 1.371mg 0%
Lysine 2.706mg 0.97mg 0%
Methionine 0.547mg 0.588mg 0%
Phenylalanine 2.122mg 1.016mg 0%
Valine 2.029mg 0.95mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +120.6%
Contains more WaterWater +47.2%
Contains more FatsFats +54.2%
Contains more CarbsCarbs +39.7%
~equal in Other ~4.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 -13.4%
Contains more Mono. FatMonounsaturated fat +90.7%
Contains more Poly. FatPolyunsaturated fat +110.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.