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  6. Tofu yogurt vs. Chia seeds

Tofu yogurt vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between tofu yogurt and chia seeds

  • Tofu yogurt has less fiber, phosphorus, copper, iron, selenium, magnesium, vitamin B3, calcium, vitamin B1, and fats.
  • Chia seeds' daily need coverage for fiber is 137% more.

The food varieties used in the comparison are Tofu yogurt and Seeds, chia seeds, dried.

Infographic

Tofu yogurt 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 29% 35% 4.1% 40% 25% 8.5% 16% 4.6% 0% 71%
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 MagnesiumMagnesium +737.5%
Contains more CalciumCalcium +434.7%
Contains more PotassiumPotassium +766%
Contains more IronIron +628.3%
Contains more CopperCopper +1132%
Contains more ZincZinc +1377.4%
Contains more PhosphorusPhosphorus +2163.2%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +324.6%

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 8.3% 0% 0.67% 6.2% 15% 4.6% 4.5% 0% 4.6% 0% 8.8% 4.5%
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 CVitamin C +56.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +750%
Contains more Vitamin B3Vitamin B3 +3579.2%
Contains more FolateFolate +716.7%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tofu yogurt Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 1.017g 23.665g 151%
Fiber 0.2g 34.4g 137%
Manganese 2.723mg 118%
Phosphorus 38mg 860mg 117%
Copper 0.075mg 0.924mg 94%
Iron 1.06mg 7.72mg 83%
Selenium 13µg 55.2µg 77%
Magnesium 40mg 335mg 70%
Vitamin B3 0.24mg 8.83mg 54%
Calcium 118mg 631mg 51%
Vitamin B1 0.06mg 0.62mg 47%
Fats 1.8g 30.74g 45%
Zinc 0.31mg 4.58mg 39%
Omega-6 (Linoleic acid) 5.835g 34%
Protein 3.5g 16.54g 26%
Calories 94kcal 486kcal 20%
Saturated fat 0.259g 3.33g 14%
Vitamin B2 0.02mg 0.17mg 12%
Potassium 47mg 407mg 11%
Folate 6µg 49µg 11%
Carbs 15.96g 42.12g 9%
Choline 48.4mg 9%
Monounsaturated fat 0.4g 2.309g 5%
Vitamin K 3.5µg 3%
Vitamin B6 0.02mg 2%
Vitamin C 2.5mg 1.6mg 1%
Sodium 35mg 16mg 1%
Vitamin E 0.31mg 0.5mg 1%
Protein per 100 calories 3.7g 3.4g N/A
Calories per 10 g protein 269kcal 294kcal N/A
Weight per 100 calories 106g 21g N/A
Unsaturated / Saturated Fat ratio 5.5 7.8 N/A
Net carbs 15.76g 7.72g N/A
Sugar 1.24g N/A
Vitamin A 2µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 16% 78%
Protein: 3.5 g
Fats: 1.8 g
Carbs: 15.96 g
Water: 77.5 g
Other: 1.24 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 +1236.2%
Contains more ProteinProtein +372.6%
Contains more FatsFats +1607.8%
Contains more CarbsCarbs +163.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.4 g
Polyunsaturated fat: Poly. Fat 1.017 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 -92.2%
Contains more Mono. FatMonounsaturated fat +477.3%
Contains more Poly. FatPolyunsaturated fat +2226.9%

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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 yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167722/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.