Tofu vs. Chia seeds — In-Depth Nutrition Comparison
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Important differences between tofu and chia seeds
- Tofu has less fiber, phosphorus, selenium, manganese, magnesium, iron, copper, vitamin B3, vitamin B1, and zinc.
- Chia seeds' daily need coverage for fiber is 128% more.
The food varieties used in the comparison are Tofu, raw, firm, prepared with calcium sulfate and Seeds, chia seeds, dried.
Infographic
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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.
| Contains less SodiumSodium | -12.5% |
| Contains more MagnesiumMagnesium | +477.6% |
| Contains more PotassiumPotassium | +71.7% |
| Contains more IronIron | +190.2% |
| Contains more CopperCopper | +144.4% |
| Contains more ZincZinc | +191.7% |
| Contains more PhosphorusPhosphorus | +352.6% |
| Contains more ManganeseManganese | +130.6% |
| Contains more SeleniumSelenium | +217.2% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin CVitamin C | +700% |
| Contains more Vitamin B1Vitamin B1 | +292.4% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +2217.6% |
| Contains more FolateFolate | +69% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.27 g
Fats:
8.72 g
Carbs:
2.78 g
Water:
69.83 g
Other:
1.4 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more WaterWater | +1104% |
| Contains more FatsFats | +252.5% |
| Contains more CarbsCarbs | +1415.1% |
| Contains more OtherOther | +242.9% |
~equal in
Protein
~16.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.261 g
Monounsaturated fat:
Mono. Fat
1.925 g
Polyunsaturated fat:
Poly. Fat
4.921 g
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 | -62.1% |
| Contains more Mono. FatMonounsaturated fat | +19.9% |
| Contains more Poly. FatPolyunsaturated fat | +380.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 2.3g | 34.4g | 128% |
| Polyunsaturated fat | 4.921g | 23.665g | 125% |
| Phosphorus | 190mg | 860mg | 96% |
| Selenium | 17.4µg | 55.2µg | 69% |
| Manganese | 1.181mg | 2.723mg | 67% |
| Magnesium | 58mg | 335mg | 66% |
| Iron | 2.66mg | 7.72mg | 63% |
| Copper | 0.378mg | 0.924mg | 61% |
| Vitamin B3 | 0.381mg | 8.83mg | 53% |
| Vitamin B1 | 0.158mg | 0.62mg | 39% |
| Fats | 8.72g | 30.74g | 34% |
| Zinc | 1.57mg | 4.58mg | 27% |
| Calories | 144kcal | 486kcal | 17% |
| Carbs | 2.78g | 42.12g | 13% |
| Saturated fat | 1.261g | 3.33g | 9% |
| Vitamin B6 | 0.092mg | 7% | |
| Folate | 29µg | 49µg | 5% |
| Vitamin B2 | 0.102mg | 0.17mg | 5% |
| Potassium | 237mg | 407mg | 5% |
| Calcium | 683mg | 631mg | 5% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin B5 | 0.133mg | 3% | |
| Vitamin C | 0.2mg | 1.6mg | 2% |
| Protein | 17.27g | 16.54g | 1% |
| Monounsaturated fat | 1.925g | 2.309g | 1% |
| Net carbs | 0.48g | 7.72g | N/A |
| Sodium | 14mg | 16mg | 0% |
| Trans fat | 0g | 0.14g | N/A |
| Tryptophan | 0.235mg | 0.436mg | 0% |
| Threonine | 0.785mg | 0.709mg | 0% |
| Isoleucine | 0.849mg | 0.801mg | 0% |
| Leucine | 1.392mg | 1.371mg | 0% |
| Lysine | 0.883mg | 0.97mg | 0% |
| Methionine | 0.211mg | 0.588mg | 0% |
| Phenylalanine | 0.835mg | 1.016mg | 0% |
| Valine | 0.87mg | 0.95mg | 0% |
| Histidine | 0.431mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
9%
32%
Minerals Daily Need Coverage Score
87%
221%
Comparison summary
Which food contains less Sodium?
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Tofu is lower in Saturated fat (difference - 2.069g)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.