Soy Flour vs. Chia Seeds

Nutrition comparison of Soy Flour and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of soy flour versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and chia seeds:

  • Both chia seeds and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Chia seed has more niacin, however, soy flour contains more pantothenic acid, Vitamin B6 and folate.
  • Soy flour has 61% less saturated fat than chia seed.
Detailed nutritional comparison of soy flour and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and soy flour are high in calories. Chia seed has 31% more calories than soy flour - chia seed has 486 calories per 100 grams and soy flour has 372 calories.

For macronutrient ratios, soy flour is much heavier in protein, much lighter in fat and similar to chia seeds for carbs. Soy flour has a macronutrient ratio of 50:31:20 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Chia Seeds
Protein 50% 13%
Carbohydrates 31% 33%
Fat 20% 54%
Alcohol ~ ~

carbohydrates

Both chia seeds and soy flour are high in carbohydrates. Chia seed has 38% more carbohydrates than soy flour - chia seed has 42.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both chia seeds and soy flour are high in dietary fiber. Chia seed has 115% more dietary fiber than soy flour - chia seed has 34.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Chia seed has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and soy flour are high in protein. Soy flour has 201% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Soy flour has 61% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

trans fat

Both chia seeds and soy flour are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and soy flour does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than soy flour - chia seed has 1.6mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and chia seeds contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and soy flour contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Soy flour and chia seeds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more niacin, however, soy flour contains more pantothenic acid, Vitamin B6 and folate. Both soy flour and chia seeds contain significant amounts of thiamin and riboflavin.

Soy Flour Chia Seeds
Thiamin 1.088 MG 0.62 MG
Riboflavin 0.28 MG 0.17 MG
Niacin 2.95 MG 8.83 MG
Pantothenic acid 1.55 MG ~
Vitamin B6 1.05 MG ~
Folate 289 UG 49 UG

Minerals

calcium

Both chia seeds and soy flour are high in calcium. Chia seed has 121% more calcium than soy flour - chia seed has 631mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Both chia seeds and soy flour are high in iron. Soy flour has a little more iron (6%) than chia seed by weight - chia seed has 7.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both chia seeds and soy flour are high in potassium. Soy flour has 414% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than soy flour per 100 grams.

Soy Flour Chia Seeds
alpha linoleic acid 0.555 G 17.83 G
Total 0.555 G 17.83 G

omega 6s

Comparing omega-6 fatty acids, both soy flour and chia seeds contain significant amounts of linoleic acid.

Soy Flour Chia Seeds
other omega 6 0.025 G 0.093 G
linoleic acid 3.66 G 5.835 G
Total 3.685 G 5.928 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Soy Flour or Chia Seeds .

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does chia seeds or soy flour contain more calories in 100 grams?
Both chia seeds and soy flour are high in calories. Chia seed has 30% more calories than soy flour - chia seed has 486 calories in 100g and soy flour has 372 calories.

Is chia seeds or soy flour better for protein?
Both chia seeds and soy flour are high in protein. Soy flour has 200% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and soy flour has 49.8g of protein.

Does chia seeds or soy flour have more carbohydrates?
By weight, both chia seeds and soy flour are high in carbohydrates. chia seed has 40% more carbohydrates than soy flour - chia seed has 42.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does chia seeds or soy flour contain more calcium?
Both chia seeds and soy flour are high in calcium. Chia seed has 120% more calcium than soy flour - chia seed has 631mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does chia seeds or soy flour contain more iron?
Both chia seeds and soy flour are high in iron. Soy flour has a little more iron ( 10%) than chia seed by weight - chia seed has 7.7mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does chia seeds or soy flour contain more potassium?
Both chia seeds and soy flour are high in potassium. Soy flour has 410% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and soy flour has 2090mg of potassium.