Chia Seeds vs. Soy Protein Powder

Nutrition comparison of Chia Seeds and Soy Protein Powder

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

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

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

  • Both chia seeds and soy protein powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Chia seed has more thiamin and niacin, however, soy protein powder contains more Vitamin B6 and folate.
  • Soy protein powder has 67% less saturated fat than chia seed.
Detailed nutritional comparison of chia seeds and soy protein powder 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: Chia Seeds (Seeds, chia seeds, dried) and Soy Protein Powder (Protein powder, soy based, NFS) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Both chia seeds and soy protein powder are high in calories. Chia seed has 25% more calories than soy protein powder - chia seed has 486 calories per 100 grams and soy protein powder has 388 calories.

For macronutrient ratios, chia seeds is much lighter in protein, much heavier in fat and similar to soy protein powder for carbs. Chia seeds has a macronutrient ratio of 13:33:54 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chia Seeds Soy Protein Powder
Protein 13% 57%
Carbohydrates 33% 30%
Fat 54% 13%
Alcohol ~ ~

carbohydrates

Chia seed is high in carbohydrates and soy protein powder has 31% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.

dietary fiber

Both chia seeds and soy protein powder are high in dietary fiber. Chia seed has 413% more dietary fiber than soy protein powder - chia seed has 34.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.

sugar

Soy protein powder is high in sugar and chia seed has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and soy protein powder are high in protein. Soy protein powder has 236% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and soy protein powder has 55.6g of protein.

Fat

saturated fat

Soy protein powder has 67% less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

Chia seed has more Vitamin A than soy protein powder - chia seed has 16.2ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.

Vitamin E

Chia seed has more Vitamin E than soy protein powder - chia seed has 0.5mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.

The B Vitamins

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

Chia Seeds Soy Protein Powder
Thiamin 0.62 MG 0.288 MG
Riboflavin 0.17 MG 0.164 MG
Niacin 8.83 MG 2.357 MG
Vitamin B6 ~ 0.164 MG
Folate 49 UG 289 UG

Minerals

calcium

Both chia seeds and soy protein powder are high in calcium. Chia seed has 254% more calcium than soy protein powder - chia seed has 631mg of calcium per 100 grams and soy protein powder has 178mg of calcium.

iron

Both chia seeds and soy protein powder are high in iron. Soy protein powder has 55% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and soy protein powder has 12mg of iron.

potassium

Both chia seeds and soy protein powder are high in potassium. Soy protein powder has 129% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and soy protein powder has 933mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Chia Seeds Soy Protein Powder
alpha linoleic acid 17.83 G 0.32 G
Total 17.83 G 0.32 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than soy protein powder per 100 grams.

Chia Seeds Soy Protein Powder
other omega 6 0.093 G ~
linoleic acid 5.835 G 2.381 G
Total 5.928 G 2.381 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: Chia Seeds (Seeds, chia seeds, dried) and Soy Protein Powder (Protein powder, soy based, NFS) .

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FAQ

Does chia seeds or soy protein powder contain more calories in 100 grams?
Both chia seeds and soy protein powder are high in calories. Chia seed has 30% more calories than soy protein powder - chia seed has 486 calories in 100g and soy protein powder has 388 calories.

Is chia seeds or soy protein powder better for protein?
Both chia seeds and soy protein powder are high in protein. Soy protein powder has 240% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and soy protein powder has 55.6g of protein.

Does chia seeds or soy protein powder have more carbohydrates?
By weight, chia seed is high in carbohydrates and soy protein powder has 30% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and soy protein powder has 28.9g of carbohydrates.

Does chia seeds or soy protein powder contain more calcium?
Both chia seeds and soy protein powder are high in calcium. Chia seed has 250% more calcium than soy protein powder - chia seed has 631mg of calcium in 100 grams and soy protein powder has 178mg of calcium.

Does chia seeds or soy protein powder contain more iron?
Both chia seeds and soy protein powder are high in iron. Soy protein powder has 60% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and soy protein powder has 12mg of iron.

Does chia seeds or soy protein powder contain more potassium?
Both chia seeds and soy protein powder are high in potassium. Soy protein powder has 130% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and soy protein powder has 933mg of potassium.