Soy Milk vs. Chia Seeds
Nutrition comparison of Soy Milk 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 milk
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy milk and chia seeds:
- Both chia seeds and soy milk are high in calcium.
- Chia seed has more thiamin, niacin and folate, however, soy milk contains more Vitamin B6 and Vitamin B12.
- Chia seed is an excellent source of dietary fiber, iron, potassium and protein.
- Soy milk has 15.2 times less saturated fat than chia seed.
USDA sources for nutritional information: Soy Milk (Soy milk, fortified) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and soy milk has 91% less calories than chia seed - chia seed has 486 calories per 100 grams and soy milk has 43 calories.
For macronutrient ratios, soy milk is heavier in protein, heavier in carbs and much lighter in fat compared to chia seeds per calorie. Soy milk has a macronutrient ratio of 24:46:31 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Milk | Chia Seeds | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | 46% | 33% |
| Fat | 31% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and soy milk has 88% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and soy milk has 4.9g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 171 times more dietary fiber than soy milk - chia seed has 34.4g of dietary fiber per 100 grams and soy milk has 0.2g of dietary fiber.
sugar
Chia seed has less sugar than soy milk - soy milk has 3.7g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 536% more protein than soy milk - chia seed has 16.5g of protein per 100 grams and soy milk has 2.6g of protein.
Fat
saturated fat
Soy milk has 15.2 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and soy milk has 0.21g of saturated fat.
trans fat
Both chia seeds and soy milk are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and soy milk does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than soy milk - chia seed has 1.6mg of Vitamin C per 100 grams and soy milk does not contain significant amounts.
Vitamin A
Soy milk has more Vitamin A than chia seed - soy milk has 55ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin D
Soy milk has more Vitamin D than chia seed - soy milk has 3.7iu of Vitamin D per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and soy milk contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and soy milk has 0.11mg of Vitamin E.
Vitamin K
Soy milk and chia seeds contain similar amounts of Vitamin K - soy milk has 3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, niacin and folate, however, soy milk contains more Vitamin B6 and Vitamin B12. Both soy milk and chia seeds contain significant amounts of riboflavin.
| Soy Milk | Chia Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.62 MG |
| Riboflavin | 0.184 MG | 0.17 MG |
| Niacin | 0.425 MG | 8.83 MG |
| Vitamin B6 | 0.031 MG | ~ |
| Folate | 9 UG | 49 UG |
| Vitamin B12 | 0.85 UG | ~ |
Minerals
calcium
Both chia seeds and soy milk are high in calcium. Chia seed has 413% more calcium than soy milk - chia seed has 631mg of calcium per 100 grams and soy milk has 123mg of calcium.
iron
Chia seed is an excellent source of iron and it has 17 times more iron than soy milk - chia seed has 7.7mg of iron per 100 grams and soy milk has 0.42mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 234% more potassium than soy milk - chia seed has 407mg of potassium per 100 grams and soy milk has 122mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than soy milk per 100 grams.
| Soy Milk | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 17.83 G |
| Total | 0.075 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than soy milk per 100 grams.
| Soy Milk | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.584 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.584 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Milk (Soy milk, fortified) and Chia Seeds (Seeds, chia seeds, dried) .
Soy Milk g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or soy milk contain more calories in 100 grams?Chia seed is high in calories and soy milk has 90% less calories than chia seed - chia seed has 486 calories in 100g and soy milk has 43 calories.
Does chia seeds or soy milk have more carbohydrates?
By weight, chia seed is high in carbohydrates and soy milk has 90% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and soy milk has 4.9g of carbohydrates.
Does chia seeds or soy milk contain more calcium?
Both chia seeds and soy milk are high in calcium. Chia seed has 410% more calcium than soy milk - chia seed has 631mg of calcium in 100 grams and soy milk has 123mg of calcium.
Does chia seeds or soy milk contain more iron?
Chia seed is an abundant source of iron and it has 17 times more iron than soy milk - chia seed has 7.7mg of iron in 100 grams and soy milk has 0.42mg of iron.
Does chia seeds or soy milk contain more potassium?
Chia seed is a rich source of potassium and it has 230% more potassium than soy milk - chia seed has 407mg of potassium in 100 grams and soy milk has 122mg of potassium.