Chia Seeds vs Soy: Difference & Similarities

Although chia seeds and soy 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, soy belong to legumes food group.

That’s why we decided to create an in-depth article that compares chia seeds and soy, 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 soy compare specifically.

Chia Seeds

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).

Soy

Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.

Chia Seeds vs Soy 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 soy.

This comparison will start by comparing the caloric value of chia seeds and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Chia Seeds vs Soy Calories

Comparing soy vs chia seeds for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.

However, both chia seeds and soy 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 Soy Protein

Legumes and most legume products, including chia seeds and soy, are important sources of plant-based protein.

Soy offer around 55% more protein than chia seeds.

Soy have 36.5 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.

Chia Seeds vs Soy 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 soy.

The total amount of carbohydrates is around 28% higher in chia seeds than in soy. It have 42.1 grams per 100 grams, compared to 30.2 grams in soy.

There’s less sugar in chia seeds than in soy, 100% precisely.

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in chia seeds and soy.

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 soy which chia seeds offers 2.6 grams per portion.

Chia Seeds vs Soy Fats

Fats in chia seeds and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in chia seeds and soy:

• Chia Seeds: 30.7 grams per 100 grams
• Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 12% lower in saturated fats.

Soy and chia seeds contain 2.9 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Soy Vitamins Content

This section will discuss the vitamin content of chia seeds and soy.

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 C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin A, and vitamin B3 (Niacin).

Chia Seeds and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chia seeds and soy contain side by side, so you can easily compare them.

Chia Seeds vs Soy 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 soy comparison focuses on their mineral content.

Chia Seeds is a better source of copper, fluoride, iron, potassium, and zinc than soy.

On the other hand, soy are a higher amount of calcium, magnesium, manganese, phosphorus, selenium, and sodium.

Check out the table below to learn how chia seeds and soy compare when it comes to mineral content.

The Final Word

Chia Seeds and soy are highly nutritious and a great addition to a plant-based diet.

Both chia seeds and soy 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.