Chia Seeds vs Tofu Yogurt: How Do They Compare?

Although chia seeds and tofu yogurt 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, tofu yogurt belong to legumes food group.

That’s why we decided to create an in-depth article that compares chia seeds and tofu yogurt, 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 tofu yogurt 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).

Tofu Yogurt

Tofu yogurt is a vegan, dairy-free version of traditional yogurt made by blending tofu with probiotics and other ingredients to create a creamy, fermented dairy alternative.

Tofu yogurt is a good source of plant-based protein and is low in calories and fat. It is also rich in nutrients such as iron, calcium, and manganese.

Additionally, the fermentation process used to make tofu yogurt helps to increase the bioavailability of these nutrients, making them easier for the body to absorb.

In terms of health benefits, tofu yogurt may help improve digestive health due to the presence of probiotics, which are beneficial bacteria that help balance the gut microbiome.

Tofu yogurt may also help manage weight, as it is a low-calorie, low-fat alternative to dairy yogurt. Some studies have also suggested that tofu yogurt may positively affect bone health due to its high calcium content.

Overall, tofu yogurt is a nutritious and tasty alternative to traditional dairy yogurt, suitable for vegans and those who are lactose intolerant or have a dairy allergy.

Tofu Yogurt is not an excellent source of any particular vitamin.

However, it also contains Vitamin B1 (Thiamine) in a small amount.

Chia Seeds vs Tofu Yogurt 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 tofu yogurt.

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

Chia Seeds vs Tofu Yogurt Calories

Comparing tofu yogurt vs chia seeds for weight loss, tofu yogurt is slightly lower in calories, with 94 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.

However, both chia seeds and tofu yogurt 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 Tofu Yogurt Protein

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

Chia Seeds offers around 79% more protein than tofu yogurt.

Chia Seeds has 16.5 grams of protein per 100 grams, while tofu yogurt has 3.5 grams of protein per 100 grams.

Chia Seeds vs Tofu Yogurt 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 tofu yogurt.

The total amount of carbohydrates is around 62% higher in chia seeds than in tofu yogurt. It have 42.1 grams per 100 grams, compared to 16 grams in tofu yogurt.

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

One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of tofu yogurt contains 0.3 grams.

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

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 tofu yogurt which chia seeds offers 0.1 grams per portion.

Chia Seeds vs Tofu Yogurt Fats

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

Total fat in chia seeds and tofu yogurt:

• Chia Seeds: 30.7 grams per 100 grams
• Tofu Yogurt: 1.8 per 100 grams

Speaking of saturated fats, tofu yogurt is 91% lower in saturated fats.

Tofu Yogurt and chia seeds contain 0.3 grams and 3.3 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Tofu Yogurt Vitamins Content

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

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 B6 (Pyroxidine), and vitamin K.

However, tofu yogurt has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin E.

Chia Seeds and tofu yogurt contain the same amount of vitamin D, vitamin B5 (Pantothenic acid), and vitamin B12 (Cobalamin).

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

Chia Seeds vs Tofu Yogurt 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 tofu yogurt comparison focuses on their mineral content.

Chia Seeds is a better source of sodium than tofu yogurt.

On the other hand, tofu yogurt is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Chia Seeds and tofu yogurt contain the same amount of fluoride.

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

The Final Word

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

Both chia seeds and tofu yogurt 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.