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  6. Soybean vs. Chia seeds

Soybean vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between Soybean and Chia seeds

  • Chia seeds is higher than Soybean in Fiber, Phosphorus, Selenium, Manganese, Magnesium, Copper, Calcium, Vitamin B3, Vitamin B1, and Iron.
  • Chia seeds covers your daily Fiber needs 114% more than Soybean.

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% 0.54% 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% 3.2% 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 AVitamin A +500%
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 B12 ~0µg
~equal in Folate ~49µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Chia seeds Opinion
Calories 172kcal 486kcal Chia seeds
Protein 18.21g 16.54g Soybean
Fats 8.97g 30.74g Chia seeds
Vitamin C 1.7mg 1.6mg Soybean
Net carbs 2.36g 7.72g Chia seeds
Carbs 8.36g 42.12g Chia seeds
Magnesium 86mg 335mg Chia seeds
Calcium 102mg 631mg Chia seeds
Potassium 515mg 407mg Soybean
Iron 5.14mg 7.72mg Chia seeds
Sugar 3g Chia seeds
Fiber 6g 34.4g Chia seeds
Copper 0.407mg 0.924mg Chia seeds
Zinc 1.15mg 4.58mg Chia seeds
Phosphorus 245mg 860mg Chia seeds
Sodium 1mg 16mg Soybean
Vitamin A 9IU 54IU Chia seeds
Vitamin E 0.35mg 0.5mg Chia seeds
Manganese 0.824mg 2.723mg Chia seeds
Selenium 7.3µg 55.2µg Chia seeds
Vitamin B1 0.155mg 0.62mg Chia seeds
Vitamin B2 0.285mg 0.17mg Soybean
Vitamin B3 0.399mg 8.83mg Chia seeds
Vitamin B5 0.179mg Soybean
Vitamin B6 0.234mg Soybean
Vitamin K 19.2µg Soybean
Folate 54µg 49µg Soybean
Trans Fat 0g 0.14g Soybean
Choline 47.5mg Soybean
Saturated Fat 1.297g 3.33g Soybean
Monounsaturated Fat 1.981g 2.309g Chia seeds
Polyunsaturated fat 5.064g 23.665g Chia seeds
Tryptophan 0.242mg 0.436mg Chia seeds
Threonine 0.723mg 0.709mg Soybean
Isoleucine 0.807mg 0.801mg Soybean
Leucine 1.355mg 1.371mg Chia seeds
Lysine 1.108mg 0.97mg Soybean
Methionine 0.224mg 0.588mg Chia seeds
Phenylalanine 0.869mg 1.016mg Chia seeds
Valine 0.831mg 0.95mg Chia seeds
Histidine 0.449mg 0.531mg Chia seeds
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 Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Soybean
32%
Chia seeds
Minerals Daily Need Coverage Score
75%
Soybean
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.033g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.