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

Soybean meal vs. Chia seeds — In-Depth Nutrition Comparison

Compare

A recap on the differences between soybean meal and chia seeds

  • Soybean meal is higher in copper, protein, iron, folate, potassium, and manganese, yet chia seeds are higher in selenium, fats, vitamin B3, and calcium.
  • Soybean meal covers your daily copper needs 120% more than chia seeds.
  • Soybean meal contains 6 times more folate than chia seeds. While soybean meal contains 303µg of folate, chia seeds contain only 49µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Soy meal, defatted, raw and Seeds, chia seeds, dried.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +511.8%
Contains more IronIron +77.5%
Contains more CopperCopper +116.5%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +39.6%
Contains more CalciumCalcium +158.6%
Contains more PhosphorusPhosphorus +22.7%
Contains more SeleniumSelenium +1572.7%
~equal in Magnesium ~335mg
~equal in Zinc ~4.58mg

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 0% 0% 0.67% 0% 173% 58% 49% 119% 131% 0% 0% 227%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +518.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +241.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soybean meal Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 1.045g 23.665g 151%
Fiber 34.4g 138%
Copper 2mg 0.924mg 120%
Selenium 3.3µg 55.2µg 94%
Iron 13.7mg 7.72mg 75%
Protein 49.2g 16.54g 65%
Folate 303µg 49µg 64%
Potassium 2490mg 407mg 61%
Manganese 3.8mg 2.723mg 47%
Fats 2.39g 30.74g 44%
Vitamin B6 0.569mg 44%
Vitamin B5 1.976mg 40%
Calcium 244mg 631mg 39%
Vitamin B3 2.587mg 8.83mg 39%
Omega-6 (Linoleic acid) 5.835g 34%
Phosphorus 701mg 860mg 23%
Saturated fat 0.268g 3.33g 14%
Calories 337kcal 486kcal 7%
Magnesium 306mg 335mg 7%
Vitamin B1 0.691mg 0.62mg 6%
Vitamin B2 0.251mg 0.17mg 6%
Monounsaturated fat 0.409g 2.309g 5%
Zinc 5.06mg 4.58mg 4%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Carbs 35.89g 42.12g 2%
Sodium 3mg 16mg 1%
Protein per 100 calories 15g 3.4g N/A
Calories per 10 g protein 68kcal 294kcal N/A
Weight per 100 calories 30g 21g N/A
Unsaturated / Saturated Fat ratio 5.4 7.8 N/A
Net carbs 35.89g 7.72g N/A
Vitamin A 2µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.653mg 0.436mg 0%
Threonine 1.952mg 0.709mg 0%
Isoleucine 2.18mg 0.801mg 0%
Leucine 3.66mg 1.371mg 0%
Lysine 2.991mg 0.97mg 0%
Methionine 0.606mg 0.588mg 0%
Phenylalanine 2.346mg 1.016mg 0%
Valine 2.243mg 0.95mg 0%
Histidine 1.212mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 ProteinProtein +197.5%
Contains more WaterWater +19.7%
Contains more FatsFats +1186.2%
Contains more CarbsCarbs +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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%
Contains more Mono. FatMonounsaturated fat +464.5%
Contains more Poly. FatPolyunsaturated fat +2164.6%

People also compare

Soybean meal
Soybean meal vs Soy sauce
Soy sauce
Soybean meal
Soybean meal vs Soy milk
Soy milk
Soybean meal
Soybean meal vs Soybean raw
Soybean raw
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.