Chia Seeds vs Firm Tofu: Which Is Better?
Although chia seeds and firm tofu belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While chia seeds belong to the nuts and seeds group, firm tofu belong to legumes food group.
That’s why we decided to create an in-depth article that compares chia seeds and firm tofu, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how chia seeds and firm tofu compare specifically.
Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.
These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.
Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.
Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.
They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.
Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.
If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.
Chia Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
It is made by coagulating soy milk and pressing the curds into blocks, with the addition of weight or pressure to remove excess moisture.
Firm tofu has a pale, beige color and a slightly nutty flavor, and is a popular ingredient in many vegan and vegetarian dishes.
It can be used in a variety of dishes, including stir-fries, soups, and sandwiches, and can also be grilled, fried, or baked.
In addition to being a tasty and versatile food, firm tofu is a good source of protein, fiber, and several important nutrients, including iron, potassium, and B vitamins.
It has been shown to have a number of potential health benefits, including lower cholesterol levels and improved blood sugar control.
Firm Tofu is not an excellent source of any particular vitamin.
However, it also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Chia Seeds vs Firm Tofu Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs firm tofu.
This comparison will start by comparing the caloric value of chia seeds and firm tofu and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Chia Seeds||Firm Tofu|
|Energy||486 kcal||144 kcal|
|Carbs||42.1 g||2.78 g|
|Fiber||34.4 g||2.3 g|
|Protein||16.5 g||17.3 g|
|Fat||30.7 g||8.72 g|
|Saturated Fat||3.33 g||1.26 g|
Chia Seeds vs Firm Tofu Calories
Comparing firm tofu vs chia seeds for weight loss, firm tofu is slightly lower in calories, with 144 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.
However, both chia seeds and firm tofu can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Chia Seeds vs Firm Tofu Protein
Legumes and most legume products, including chia seeds and firm tofu, are important sources of plant-based protein.
Firm Tofu offers around 5% more protein than chia seeds.
Firm Tofu has 17.3 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.
Chia Seeds vs Firm Tofu Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and firm tofu.
The total amount of carbohydrates is around 93% higher in chia seeds than in firm tofu. It have 42.1 grams per 100 grams, compared to 2.8 grams in firm tofu.
There’s less sugar in chia seeds than in firm tofu, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of firm tofu contains 0.2 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and firm tofu.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 9.6 grams of fiber per portion, chia seeds is a better source of fiber than firm tofu which chia seeds offers 0.6 grams per portion.
Chia Seeds vs Firm Tofu Fats
Fats in chia seeds and firm tofu are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chia seeds and firm tofu:
- Chia Seeds: 30.7 grams per 100 grams
- Firm Tofu: 8.7 per 100 grams
Speaking of saturated fats, firm tofu is 61% lower in saturated fats.
Firm Tofu and chia seeds contain 1.3 grams and 3.3 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Firm Tofu Vitamins Content
This section will discuss the vitamin content of chia seeds and firm tofu.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chia Seeds has a higher amount of vitamin A, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.
However, firm tofu has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.
Chia Seeds and firm tofu contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chia seeds and firm tofu contain side by side, so you can easily compare them.
|Chia Seeds||Firm Tofu|
|Vitamin A||54 IU||166 IU|
|Vitamin C||1.6 mg||0.2 mg|
|Vitamin B1 (Thiamine)||0.62 mg||0.158 mg|
|Vitamin B2 (Riboflavin)||0.17 mg||0.102 mg|
|Vitamin B3 (Niacin)||8.83 mg||0.381 mg|
|Vitamin B5 (Pantothenic acid)||0||0.133 mg|
|Vitamin B6 (Pyroxidine)||0||0.092 mg|
|Vitamin B9 (Folate)||49 µg||29 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.5 mg||0.01 mg|
|Vitamin K||0||2 µg|
Chia Seeds vs Firm Tofu Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and firm tofu comparison focuses on their mineral content.
Chia Seeds is a better source of calcium than firm tofu.
On the other hand, firm tofu is a higher amount of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Chia Seeds and firm tofu contain the same amount of fluoride.
Check out the table below to learn how chia seeds and firm tofu compare when it comes to mineral content.
|Chia Seeds||Firm Tofu|
|Calcium||631 mg||683 mg|
|Copper||0.924 mg||0.378 mg|
|Iron||7.72 mg||2.66 mg|
|Magnesium||335 mg||58 mg|
|Manganese||2.72 mg||1.18 mg|
|Phosphorus||860 mg||190 mg|
|Potassium||407 mg||237 mg|
|Selenium||55.2 µg||17.4 µg|
|Sodium||16 mg||14 mg|
|Zinc||4.58 mg||1.57 mg|
The Final Word
Chia Seeds and firm tofu are highly nutritious and a great addition to a plant-based diet.
Both chia seeds and firm tofu are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
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