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

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The main differences between Soybean raw and Chia seeds

  • Soybean raw is richer in Iron, Copper, Folate, Vitamin B2, and Potassium, yet Chia seeds is richer in Fiber, Selenium, Vitamin B3, Calcium, and Phosphorus.
  • Daily need coverage for Fiber from Chia seeds is 100% higher.
  • Soybean raw contains 8 times more Folate than Chia seeds. Soybean raw contains 375µg of Folate, while Chia seeds contains 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% 1.3% 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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +275%
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 AVitamin A +145.5%
Contains more Vitamin B3Vitamin B3 +444.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Chia seeds Opinion
Calories 446kcal 486kcal Chia seeds
Protein 36.49g 16.54g Soybean raw
Fats 19.94g 30.74g Chia seeds
Vitamin C 6mg 1.6mg Soybean raw
Net carbs 20.86g 7.72g Soybean raw
Carbs 30.16g 42.12g Chia seeds
Magnesium 280mg 335mg Chia seeds
Calcium 277mg 631mg Chia seeds
Potassium 1797mg 407mg Soybean raw
Iron 15.7mg 7.72mg Soybean raw
Sugar 7.33g Chia seeds
Fiber 9.3g 34.4g Chia seeds
Copper 1.658mg 0.924mg Soybean raw
Zinc 4.89mg 4.58mg Soybean raw
Phosphorus 704mg 860mg Chia seeds
Sodium 2mg 16mg Soybean raw
Vitamin A 22IU 54IU Chia seeds
Vitamin A 1µg Soybean raw
Vitamin E 0.85mg 0.5mg Soybean raw
Manganese 2.517mg 2.723mg Chia seeds
Selenium 17.8µg 55.2µg Chia seeds
Vitamin B1 0.874mg 0.62mg Soybean raw
Vitamin B2 0.87mg 0.17mg Soybean raw
Vitamin B3 1.623mg 8.83mg Chia seeds
Vitamin B5 0.793mg Soybean raw
Vitamin B6 0.377mg Soybean raw
Vitamin K 47µg Soybean raw
Folate 375µg 49µg Soybean raw
Trans Fat 0g 0.14g Soybean raw
Choline 115.9mg Soybean raw
Saturated Fat 2.884g 3.33g Soybean raw
Monounsaturated Fat 4.404g 2.309g Soybean raw
Polyunsaturated fat 11.255g 23.665g Chia seeds
Tryptophan 0.591mg 0.436mg Soybean raw
Threonine 1.766mg 0.709mg Soybean raw
Isoleucine 1.971mg 0.801mg Soybean raw
Leucine 3.309mg 1.371mg Soybean raw
Lysine 2.706mg 0.97mg Soybean raw
Methionine 0.547mg 0.588mg Chia seeds
Phenylalanine 2.122mg 1.016mg Soybean raw
Valine 2.029mg 0.95mg Soybean raw
Histidine 1.097mg 0.531mg Soybean raw
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
83%
Soybean raw
32%
Chia seeds
Minerals Daily Need Coverage Score
244%
Soybean raw
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.446g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.