Tofu vs. Chia Seeds
Nutrition comparison of Tofu and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tofu
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tofu and chia seeds:
- Both chia seeds and tofu are high in calcium, iron and protein.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, tofu contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of dietary fiber and potassium.
- Tofu has 3.8 times less saturated fat than chia seed.
USDA sources for nutritional information: Tofu (Tofu, raw, regular, prepared with calcium sulfate) 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 tofu has 84% less calories than chia seed - chia seed has 486 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, tofu is much heavier in protein, much lighter in carbs and similar to chia seeds for fat. Tofu has a macronutrient ratio of 39:9:52 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tofu | Chia Seeds | |
|---|---|---|
| Protein | 39% | 13% |
| Carbohydrates | 9% | 33% |
| Fat | 52% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and tofu has 96% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and tofu has 1.9g of carbohydrates.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has 113 times more dietary fiber than tofu - chia seed has 34.4g of dietary fiber per 100 grams and tofu has 0.3g of dietary fiber.
sugar
Tofu and chia seeds contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and tofu are high in protein. Chia seed has 105% more protein than tofu - chia seed has 16.5g of protein per 100 grams and tofu has 8.1g of protein.
Fat
saturated fat
Tofu has 3.8 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
trans fat
Both chia seeds and tofu are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and tofu contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and tofu has 0.1mg of Vitamin C.
Vitamin A
Tofu has more Vitamin A than chia seed - tofu has 25.5ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and tofu contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Tofu and chia seeds contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, tofu contains more pantothenic acid and Vitamin B6.
| Tofu | Chia Seeds | |
|---|---|---|
| Thiamin | 0.081 MG | 0.62 MG |
| Riboflavin | 0.052 MG | 0.17 MG |
| Niacin | 0.195 MG | 8.83 MG |
| Pantothenic acid | 0.068 MG | ~ |
| Vitamin B6 | 0.047 MG | ~ |
| Folate | 15 UG | 49 UG |
Minerals
calcium
Both chia seeds and tofu are high in calcium. Chia seed has 80% more calcium than tofu - chia seed has 631mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Both chia seeds and tofu are high in iron. Chia seed has 44% more iron than tofu - chia seed has 7.7mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Chia seed is an excellent source of potassium and it has 236% more potassium than tofu - chia seed has 407mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Tofu | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.319 G | 17.83 G |
| Total | 0.319 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than tofu per 100 grams.
| Tofu | Chia Seeds | |
|---|---|---|
| linoleic acid | 2.38 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 2.38 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 Tofu or Chia Seeds .
Note: The specific food items compared are: Tofu (Tofu, raw, regular, prepared with calcium sulfate) and Chia Seeds (Seeds, chia seeds, dried) .
Tofu g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 tofu contain more calories in 100 grams?Chia seed is high in calories and tofu has 80% less calories than chia seed - chia seed has 486 calories in 100g and tofu has 76 calories.
Is chia seeds or tofu better for protein?
Both chia seeds and tofu are high in protein. Chia seed has 110% more protein than tofu - chia seed has 16.5g of protein per 100 grams and tofu has 8.1g of protein.
Does chia seeds or tofu have more carbohydrates?
By weight, chia seed is high in carbohydrates and tofu has 100% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and tofu has 1.9g of carbohydrates.
Does chia seeds or tofu contain more calcium?
Both chia seeds and tofu are high in calcium. Chia seed has 80% more calcium than tofu - chia seed has 631mg of calcium in 100 grams and tofu has 350mg of calcium.
Does chia seeds or tofu contain more iron?
Both chia seeds and tofu are high in iron. Chia seed has 40% more iron than tofu - chia seed has 7.7mg of iron in 100 grams and tofu has 5.4mg of iron.
Does chia seeds or tofu contain more potassium?
Chia seed is a rich source of potassium and it has 240% more potassium than tofu - chia seed has 407mg of potassium in 100 grams and tofu has 121mg of potassium.