Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Tofu
  5. Compare
  6. Tofu vs. Chia seeds

Tofu vs. Chia seeds — In-Depth Nutrition Comparison

Compare

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's 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

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.
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

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.
Tofu
Tofu
3
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 0.67% 10% 0% 0% 40% 24% 7.1% 8% 21% 0% 0% 22% 0%
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 AVitamin A +207.4%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%
Contains more OtherOther +242.9%
~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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tofu Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
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 Tofu Chia seeds Opinion
Calories 144kcal 486kcal Chia seeds
Protein 17.27g 16.54g Tofu
Fats 8.72g 30.74g Chia seeds
Vitamin C 0.2mg 1.6mg Chia seeds
Net carbs 0.48g 7.72g Chia seeds
Carbs 2.78g 42.12g Chia seeds
Magnesium 58mg 335mg Chia seeds
Calcium 683mg 631mg Tofu
Potassium 237mg 407mg Chia seeds
Iron 2.66mg 7.72mg Chia seeds
Fiber 2.3g 34.4g Chia seeds
Copper 0.378mg 0.924mg Chia seeds
Zinc 1.57mg 4.58mg Chia seeds
Phosphorus 190mg 860mg Chia seeds
Sodium 14mg 16mg Tofu
Vitamin A 166IU 54IU Tofu
Vitamin E 0.5mg Chia seeds
Manganese 1.181mg 2.723mg Chia seeds
Selenium 17.4µg 55.2µg Chia seeds
Vitamin B1 0.158mg 0.62mg Chia seeds
Vitamin B2 0.102mg 0.17mg Chia seeds
Vitamin B3 0.381mg 8.83mg Chia seeds
Vitamin B5 0.133mg Tofu
Vitamin B6 0.092mg Tofu
Folate 29µg 49µg Chia seeds
Trans Fat 0g 0.14g Tofu
Saturated Fat 1.261g 3.33g Tofu
Monounsaturated Fat 1.925g 2.309g Chia seeds
Polyunsaturated fat 4.921g 23.665g Chia seeds
Tryptophan 0.235mg 0.436mg Chia seeds
Threonine 0.785mg 0.709mg Tofu
Isoleucine 0.849mg 0.801mg Tofu
Leucine 1.392mg 1.371mg Tofu
Lysine 0.883mg 0.97mg Chia seeds
Methionine 0.211mg 0.588mg Chia seeds
Phenylalanine 0.835mg 1.016mg Chia seeds
Valine 0.87mg 0.95mg Chia seeds
Histidine 0.431mg 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
Tofu Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

People also compare

Tofu
Tofu vs Miso
Miso
Tofu
Tofu vs Soybean raw
Soybean raw
Tofu
Tofu vs Tempeh
Tempeh
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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
10%
Tofu
32%
Chia seeds
Minerals Daily Need Coverage Score
87%
Tofu
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Tofu
Tofu contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Tofu
Tofu is lower in Saturated Fat (difference - 2.069g)
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)
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.

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.