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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 fats.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 0% 7% 39% 66% 7.5% 11% 54% 0% 48% 41%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
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 D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Soybean Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Calcium 102mg 631mg 53%
Vitamin B3 0.399mg 8.83mg 53%
Vitamin B1 0.155mg 0.62mg 39%
Omega-6 (Linoleic acid) 5.835g 34%
Fats 8.97g 30.74g 33%
Iron 5.14mg 7.72mg 32%
Zinc 1.15mg 4.58mg 31%
Vitamin B6 0.234mg 18%
Calories 172kcal 486kcal 16%
Vitamin K 19.2µg 16%
Carbs 8.36g 42.12g 11%
Vitamin B2 0.285mg 0.17mg 9%
Choline 47.5mg 9%
Saturated fat 1.297g 3.33g 9%
Vitamin B5 0.179mg 4%
Protein 18.21g 16.54g 3%
Potassium 515mg 407mg 3%
Sodium 1mg 16mg 1%
Vitamin E 0.35mg 0.5mg 1%
Folate 54µg 49µg 1%
Monounsaturated fat 1.981g 2.309g 1%
Protein per 100 calories 11g 3.4g N/A
Calories per 10 g protein 94kcal 294kcal N/A
Weight per 100 calories 58g 21g N/A
Unsaturated / Saturated Fat ratio 5.4 7.8 N/A
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%

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%
~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.