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Soybean vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between soybeans and chia seeds

  • Chia seeds are higher than soybeans in fiber, phosphorus, selenium, manganese, magnesium, copper, calcium, vitamin B3, vitamin B1, and iron.
  • Chia seeds cover your daily fiber needs 114% more than soybeans.

Food varieties used in this article are Soybeans, mature cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +26.5%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +289.5%
Contains more CalciumCalcium +518.6%
Contains more IronIron +50.2%
Contains more CopperCopper +127%
Contains more ZincZinc +298.3%
Contains more PhosphorusPhosphorus +251%
Contains more ManganeseManganese +230.5%
Contains more SeleniumSelenium +656.2%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 B2Vitamin B2 +67.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +2113%
~equal in Vitamin C ~1.6mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Soybean Chia seeds DV% diff.
Polyunsaturated fat 5.064g 23.665g 124%
Fiber 6g 34.4g 114%
Phosphorus 245mg 860mg 88%
Selenium 7.3µg 55.2µg 87%
Manganese 0.824mg 2.723mg 83%
Magnesium 86mg 335mg 59%
Copper 0.407mg 0.924mg 57%
Vitamin B3 0.399mg 8.83mg 53%
Calcium 102mg 631mg 53%
Vitamin B1 0.155mg 0.62mg 39%
Fats 8.97g 30.74g 33%
Iron 5.14mg 7.72mg 32%
Zinc 1.15mg 4.58mg 31%
Vitamin B6 0.234mg 18%
Vitamin K 19.2µg 16%
Calories 172kcal 486kcal 16%
Carbs 8.36g 42.12g 11%
Choline 47.5mg 9%
Vitamin B2 0.285mg 0.17mg 9%
Saturated fat 1.297g 3.33g 9%
Vitamin B5 0.179mg 4%
Potassium 515mg 407mg 3%
Protein 18.21g 16.54g 3%
Vitamin E 0.35mg 0.5mg 1%
Sodium 1mg 16mg 1%
Monounsaturated fat 1.981g 2.309g 1%
Folate 54µg 49µg 1%
Vitamin C 1.7mg 1.6mg 0%
Net carbs 2.36g 7.72g N/A
Sugar 3g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.242mg 0.436mg 0%
Threonine 0.723mg 0.709mg 0%
Isoleucine 0.807mg 0.801mg 0%
Leucine 1.355mg 1.371mg 0%
Lysine 1.108mg 0.97mg 0%
Methionine 0.224mg 0.588mg 0%
Phenylalanine 0.869mg 1.016mg 0%
Valine 0.831mg 0.95mg 0%
Histidine 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 +978.4%
Contains more FatsFats +242.7%
Contains more CarbsCarbs +403.8%
Contains more OtherOther +151.3%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -61.1%
Contains more Mono. FatMonounsaturated fat +16.6%
Contains more Poly. FatPolyunsaturated fat +367.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.