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  6. Tofu vs. Chia seeds

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 fats.
  • 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

Tofu 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.
Tofu
Tofu
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 41% 205% 21% 100% 126% 43% 81% 1.8% 154% 95%
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 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%
~equal in Calcium ~631mg

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.
Tofu
Tofu
2
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 0.67% 0% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin EVitamin E +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tofu Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Omega-6 (Linoleic acid) 5.835g 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%
Calcium 683mg 631mg 5%
Potassium 237mg 407mg 5%
Vitamin B2 0.102mg 0.17mg 5%
Folate 29µg 49µg 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%
Protein per 100 calories 12g 3.4g N/A
Calories per 10 g protein 83kcal 294kcal N/A
Weight per 100 calories 69g 21g N/A
Unsaturated / Saturated Fat ratio 5.4 7.8 N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
2
17% 9% 3% 70%
Protein: 17.27 g
Fats: 8.72 g
Carbs: 2.78 g
Water: 69.83 g
Other: 1.4 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 +1104%
Contains more FatsFats +252.5%
Contains more CarbsCarbs +1415.1%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
1
16% 24% 61%
Saturated fat: Sat. Fat 1.261 g
Monounsaturated fat: Mono. Fat 1.925 g
Polyunsaturated fat: Poly. Fat 4.921 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 -62.1%
Contains more Mono. FatMonounsaturated fat +19.9%
Contains more Poly. FatPolyunsaturated fat +380.9%

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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. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172475/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.