Side-by-Side Comparison

Chia Seeds vs Tofu (Firm)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Clean geometric cubes of firm white tofu on neutral ceramic plate

legumes

Tofu (Firm)

83Calories

10.0Protein

0.9Fiber

0.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-83%

Tofu (Firm)

Tofu (Firm) has fewer calories (energy) (83 kcal vs 486 kcal, 403 kcal less).

Higher Protein

+66%

Chia Seeds

Chia Seeds provides 16.5 g vs 10.0 g in Tofu (Firm) (+6.6 g, +66%).

Higher Dietary Fiber

+3722%

Chia Seeds

Chia Seeds provides 34.4 g vs 0.90 g in Tofu (Firm) (+33.5 g, +3722%).

Higher Vitamin C

+1500%

Chia Seeds

Chia Seeds provides 1.6 mg vs 0.10 mg in Tofu (Firm) (+1.5 mg, +1500%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Tofu (Firm)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

486 kcal24% DV

Tofu (Firm)

83 kcal4% DV

Chia Seeds provides 486 kcal vs 83 kcal in Tofu (Firm) (+403 kcal, +486%).

ProteinChia Seeds higher

Chia Seeds

16.5 g33% DV

Tofu (Firm)

10.0 g20% DV

Chia Seeds provides 16.5 g vs 10.0 g in Tofu (Firm) (+6.6 g, +66%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Tofu (Firm)

1.9 g1% DV

Chia Seeds provides 42.1 g vs 1.9 g in Tofu (Firm) (+40.2 g, +2140%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Tofu (Firm)

0.90 g3% DV

Chia Seeds provides 34.4 g vs 0.90 g in Tofu (Firm) (+33.5 g, +3722%).

Total FatChia Seeds higher

Chia Seeds

30.7 g39% DV

Tofu (Firm)

5.3 g7% DV

Chia Seeds provides 30.7 g vs 5.3 g in Tofu (Firm) (+25.5 g, +484%).

Total SugarsTofu (Firm) higher

Chia Seeds

0 g

Tofu (Firm)

0.62 g1% DV

Tofu (Firm) has higher total sugars (0.62 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

1.6 mg2% DV

Tofu (Firm)

0.10 mg

Chia Seeds provides 1.6 mg vs 0.10 mg in Tofu (Firm) (+1.5 mg, +1500%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Tofu (Firm)

0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.50 mg3% DV

Tofu (Firm)

0.01 mg

Chia Seeds provides 0.50 mg vs 0.01 mg in Tofu (Firm) (+0.49 mg, +4900%).

Vitamin KTofu (Firm) higher

Chia Seeds

0 µg

Tofu (Firm)

2.4 µg2% DV

Tofu (Firm) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Chia Seeds higher

Chia Seeds

49 µg12% DV

Tofu (Firm)

19 µg5% DV

Chia Seeds provides 49 µg vs 19 µg in Tofu (Firm) (+30 µg, +158%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Tofu (Firm)

0.08 mg7% DV

Chia Seeds provides 0.62 mg vs 0.08 mg in Tofu (Firm) (+0.54 mg, +665%).

Riboflavin (Vitamin B2)Chia Seeds higher

Chia Seeds

0.17 mg13% DV

Tofu (Firm)

0.05 mg4% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.05 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Tofu (Firm)

0.20 mg1% DV

Chia Seeds provides 8.8 mg vs 0.20 mg in Tofu (Firm) (+8.6 mg, +4428%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Tofu (Firm)

0.07 mg1% DV

Chia Seeds provides 0.94 mg vs 0.07 mg in Tofu (Firm) (+0.87 mg, +1282%).

Vitamin B6Similar

Chia Seeds

0.08 mg5% DV

Tofu (Firm)

0.05 mg3% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Tofu (Firm)

9.0 mg

Chia Seeds provides 16.0 mg vs 9.0 mg in Tofu (Firm) (+7.0 mg, +78%).

PotassiumChia Seeds higher

Chia Seeds

407 mg9% DV

Tofu (Firm)

148 mg3% DV

Chia Seeds provides 407 mg vs 148 mg in Tofu (Firm) (+259 mg, +175%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Tofu (Firm)

282 mg22% DV

Chia Seeds provides 631 mg vs 282 mg in Tofu (Firm) (+349 mg, +124%).

IronChia Seeds higher

Chia Seeds

7.7 mg43% DV

Tofu (Firm)

2.0 mg11% DV

Chia Seeds provides 7.7 mg vs 2.0 mg in Tofu (Firm) (+5.7 mg, +278%).

MagnesiumChia Seeds higher

Chia Seeds

335 mg80% DV

Tofu (Firm)

37.0 mg9% DV

Chia Seeds provides 335 mg vs 37.0 mg in Tofu (Firm) (+298 mg, +805%).

PhosphorusChia Seeds higher

Chia Seeds

860 mg69% DV

Tofu (Firm)

121 mg10% DV

Chia Seeds provides 860 mg vs 121 mg in Tofu (Firm) (+739 mg, +611%).

ZincChia Seeds higher

Chia Seeds

4.6 mg42% DV

Tofu (Firm)

0.89 mg8% DV

Chia Seeds provides 4.6 mg vs 0.89 mg in Tofu (Firm) (+3.7 mg, +415%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Chia Seeds

3.3 g17% DV

Tofu (Firm)

0.79 g4% DV

Chia Seeds provides 3.3 g vs 0.79 g in Tofu (Firm) (+2.5 g, +322%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Tofu (Firm)126 g (1/2 block (126 g))

Macronutrients6 nutrients

Calories (Energy)Tofu (Firm) higher

Chia Seeds

58 kcal3% DV

Tofu (Firm)

105 kcal5% DV

Tofu (Firm) provides 105 kcal vs 58 kcal in Chia Seeds (+46 kcal, +79%).

ProteinTofu (Firm) higher

Chia Seeds

2.0 g4% DV

Tofu (Firm)

12.6 g25% DV

Tofu (Firm) provides 12.6 g vs 2.0 g in Chia Seeds (+10.6 g, +534%).

CarbohydratesChia Seeds higher

Chia Seeds

5.1 g2% DV

Tofu (Firm)

2.4 g1% DV

Chia Seeds provides 5.1 g vs 2.4 g in Tofu (Firm) (+2.7 g, +113%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Tofu (Firm)

1.1 g4% DV

Chia Seeds provides 4.1 g vs 1.1 g in Tofu (Firm) (+3.0 g, +264%).

Total FatTofu (Firm) higher

Chia Seeds

3.7 g5% DV

Tofu (Firm)

6.6 g8% DV

Tofu (Firm) provides 6.6 g vs 3.7 g in Chia Seeds (+2.9 g, +80%).

Total SugarsTofu (Firm) higher

Chia Seeds

0 g

Tofu (Firm)

0.78 g2% DV

Tofu (Firm) has higher total sugars (0.78 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.19 mg

Tofu (Firm)

0.13 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0.13 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.4 µg

Tofu (Firm)

0 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Chia Seeds

0.06 mg

Tofu (Firm)

0.01 mg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin e (0.06 mg).

Vitamin KTofu (Firm) higher

Chia Seeds

0 µg

Tofu (Firm)

3.0 µg3% DV

Tofu (Firm) has higher vitamin k (3.0 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Chia Seeds

5.9 µg1% DV

Tofu (Firm)

24 µg6% DV

Tofu (Firm) provides 24 µg vs 5.9 µg in Chia Seeds (+18 µg, +307%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Tofu (Firm)

0.10 mg9% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Tofu (Firm)

0.07 mg5% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Tofu (Firm)

0.25 mg2% DV

Chia Seeds provides 1.1 mg vs 0.25 mg in Tofu (Firm) (+0.81 mg, +331%).

Pantothenic Acid (B5)Similar

Chia Seeds

0.11 mg2% DV

Tofu (Firm)

0.09 mg2% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Similar

Chia Seeds

0.01 mg1% DV

Tofu (Firm)

0.06 mg3% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Chia Seeds

1.9 mg

Tofu (Firm)

11.3 mg

Tofu (Firm) provides 11.3 mg vs 1.9 mg in Chia Seeds (+9.4 mg, +491%).

PotassiumTofu (Firm) higher

Chia Seeds

48.8 mg1% DV

Tofu (Firm)

186 mg4% DV

Tofu (Firm) provides 186 mg vs 48.8 mg in Chia Seeds (+138 mg, +282%).

CalciumTofu (Firm) higher

Chia Seeds

75.7 mg6% DV

Tofu (Firm)

355 mg27% DV

Tofu (Firm) provides 355 mg vs 75.7 mg in Chia Seeds (+280 mg, +369%).

IronTofu (Firm) higher

Chia Seeds

0.93 mg5% DV

Tofu (Firm)

2.6 mg14% DV

Tofu (Firm) provides 2.6 mg vs 0.93 mg in Chia Seeds (+1.6 mg, +177%).

MagnesiumTofu (Firm) higher

Chia Seeds

40.2 mg10% DV

Tofu (Firm)

46.6 mg11% DV

Tofu (Firm) provides 46.6 mg vs 40.2 mg in Chia Seeds (+6.4 mg, +16%).

PhosphorusTofu (Firm) higher

Chia Seeds

103 mg8% DV

Tofu (Firm)

152 mg12% DV

Tofu (Firm) provides 152 mg vs 103 mg in Chia Seeds (+49.3 mg, +48%).

ZincTofu (Firm) higher

Chia Seeds

0.55 mg5% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.55 mg in Chia Seeds (+0.57 mg, +104%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chia Seeds

0.40 g2% DV

Tofu (Firm)

1.00 g5% DV

Tofu (Firm) provides 1.00 g vs 0.40 g in Chia Seeds (+0.60 g, +149%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Tofu (Firm)Amount per 100 kcal (120 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Tofu (Firm)

100 kcal5% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of calories (energy) (102 kcal).

ProteinTofu (Firm) higher

Chia Seeds

3.5 g7% DV

Tofu (Firm)

12.0 g24% DV

Tofu (Firm) provides 12.0 g vs 3.5 g in Chia Seeds (+8.5 g, +245%).

CarbohydratesChia Seeds higher

Chia Seeds

8.8 g3% DV

Tofu (Firm)

2.3 g1% DV

Chia Seeds provides 8.8 g vs 2.3 g in Tofu (Firm) (+6.6 g, +292%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Tofu (Firm)

1.1 g4% DV

Chia Seeds provides 7.2 g vs 1.1 g in Tofu (Firm) (+6.1 g, +569%).

Total FatSimilar

Chia Seeds

6.5 g8% DV

Tofu (Firm)

6.3 g8% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of total fat (6.5 g).

Total SugarsTofu (Firm) higher

Chia Seeds

0 g

Tofu (Firm)

0.74 g1% DV

Tofu (Firm) has higher total sugars (0.74 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.34 mg

Tofu (Firm)

0.12 mg

Chia Seeds provides 0.34 mg vs 0.12 mg in Tofu (Firm) (+0.22 mg, +180%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.6 µg

Tofu (Firm)

0 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.11 mg1% DV

Tofu (Firm)

0.01 mg

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.01 mg).

Vitamin KTofu (Firm) higher

Chia Seeds

0 µg

Tofu (Firm)

2.9 µg2% DV

Tofu (Firm) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Chia Seeds

10 µg3% DV

Tofu (Firm)

23 µg6% DV

Tofu (Firm) provides 23 µg vs 10 µg in Chia Seeds (+13 µg, +122%).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.13 mg11% DV

Tofu (Firm)

0.10 mg8% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Tofu (Firm)

0.06 mg5% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Tofu (Firm)

0.23 mg1% DV

Chia Seeds provides 1.9 mg vs 0.23 mg in Tofu (Firm) (+1.6 mg, +692%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.20 mg4% DV

Tofu (Firm)

0.08 mg2% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.08 mg).

Vitamin B6Similar

Chia Seeds

0.02 mg1% DV

Tofu (Firm)

0.06 mg3% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Chia Seeds

3.4 mg

Tofu (Firm)

10.8 mg

Tofu (Firm) provides 10.8 mg vs 3.4 mg in Chia Seeds (+7.4 mg, +221%).

PotassiumTofu (Firm) higher

Chia Seeds

85.5 mg2% DV

Tofu (Firm)

178 mg4% DV

Tofu (Firm) provides 178 mg vs 85.5 mg in Chia Seeds (+92.1 mg, +108%).

CalciumTofu (Firm) higher

Chia Seeds

133 mg10% DV

Tofu (Firm)

338 mg26% DV

Tofu (Firm) provides 338 mg vs 133 mg in Chia Seeds (+206 mg, +155%).

IronTofu (Firm) higher

Chia Seeds

1.6 mg9% DV

Tofu (Firm)

2.4 mg14% DV

Tofu (Firm) provides 2.4 mg vs 1.6 mg in Chia Seeds (+0.83 mg, +51%).

MagnesiumChia Seeds higher

Chia Seeds

70.4 mg17% DV

Tofu (Firm)

44.4 mg11% DV

Chia Seeds provides 70.4 mg vs 44.4 mg in Tofu (Firm) (+25.9 mg, +58%).

PhosphorusChia Seeds higher

Chia Seeds

181 mg14% DV

Tofu (Firm)

145 mg12% DV

Chia Seeds provides 181 mg vs 145 mg in Tofu (Firm) (+35.4 mg, +24%).

ZincTofu (Firm) higher

Chia Seeds

0.96 mg9% DV

Tofu (Firm)

1.1 mg10% DV

Tofu (Firm) provides 1.1 mg vs 0.96 mg in Chia Seeds (+0.11 mg, +11%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chia Seeds

0.70 g3% DV

Tofu (Firm)

0.95 g5% DV

Tofu (Firm) provides 0.95 g vs 0.70 g in Chia Seeds (+0.25 g, +36%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Tofu (Firm)Normalized to 300 kcal (361 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Tofu (Firm)

300 kcal15% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of calories (energy) (301 kcal).

ProteinTofu (Firm) higher

Chia Seeds

10.3 g21% DV

Tofu (Firm)

36.0 g72% DV

Tofu (Firm) provides 36.0 g vs 10.3 g in Chia Seeds (+25.8 g, +251%).

CarbohydratesChia Seeds higher

Chia Seeds

26.1 g9% DV

Tofu (Firm)

6.8 g2% DV

Chia Seeds provides 26.1 g vs 6.8 g in Tofu (Firm) (+19.3 g, +285%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Tofu (Firm)

3.2 g12% DV

Chia Seeds provides 21.3 g vs 3.2 g in Tofu (Firm) (+18.1 g, +556%).

Total FatSimilar

Chia Seeds

19.1 g24% DV

Tofu (Firm)

19.0 g24% DV

Both Chia Seeds and Tofu (Firm) provide similar amounts of total fat (19.1 g).

Total SugarsTofu (Firm) higher

Chia Seeds

0 g

Tofu (Firm)

2.2 g4% DV

Tofu (Firm) has higher total sugars (2.2 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Chia Seeds

0.99 mg1% DV

Tofu (Firm)

0.36 mg

Chia Seeds provides 0.99 mg vs 0.36 mg in Tofu (Firm) (+0.63 mg, +175%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

1.9 µg

Tofu (Firm)

0 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Chia Seeds

0.31 mg2% DV

Tofu (Firm)

0.04 mg

Chia Seeds provides 0.31 mg vs 0.04 mg in Tofu (Firm) (+0.27 mg, +759%).

Vitamin KTofu (Firm) higher

Chia Seeds

0 µg

Tofu (Firm)

8.7 µg7% DV

Tofu (Firm) has higher vitamin k (8.7 µg vs 0 µg).

Folate (DFE)Tofu (Firm) higher

Chia Seeds

30 µg8% DV

Tofu (Firm)

69 µg17% DV

Tofu (Firm) provides 69 µg vs 30 µg in Chia Seeds (+38 µg, +126%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Tofu (Firm)

0.29 mg24% DV

Chia Seeds provides 0.38 mg vs 0.29 mg in Tofu (Firm) (+0.09 mg, +31%).

Riboflavin (Vitamin B2)Tofu (Firm) higher

Chia Seeds

0.11 mg8% DV

Tofu (Firm)

0.19 mg14% DV

Tofu (Firm) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Tofu (Firm)

0.70 mg4% DV

Chia Seeds provides 5.5 mg vs 0.70 mg in Tofu (Firm) (+4.8 mg, +678%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.58 mg12% DV

Tofu (Firm)

0.25 mg5% DV

Chia Seeds provides 0.58 mg vs 0.25 mg in Tofu (Firm) (+0.34 mg, +137%).

Vitamin B6Tofu (Firm) higher

Chia Seeds

0.05 mg3% DV

Tofu (Firm)

0.17 mg10% DV

Tofu (Firm) provides slightly more vitamin b6 (0.17 mg vs 0.05 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Tofu (Firm)

0 µg

Both Chia Seeds and Tofu (Firm) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumTofu (Firm) higher

Chia Seeds

9.9 mg

Tofu (Firm)

32.5 mg1% DV

Tofu (Firm) provides 32.5 mg vs 9.9 mg in Chia Seeds (+22.6 mg, +228%).

PotassiumTofu (Firm) higher

Chia Seeds

252 mg5% DV

Tofu (Firm)

534 mg11% DV

Tofu (Firm) provides 534 mg vs 252 mg in Chia Seeds (+282 mg, +112%).

CalciumTofu (Firm) higher

Chia Seeds

391 mg30% DV

Tofu (Firm)

1,018 mg78% DV

Tofu (Firm) provides 1,018 mg vs 391 mg in Chia Seeds (+627 mg, +160%).

IronTofu (Firm) higher

Chia Seeds

4.8 mg27% DV

Tofu (Firm)

7.4 mg41% DV

Tofu (Firm) provides 7.4 mg vs 4.8 mg in Chia Seeds (+2.6 mg, +54%).

MagnesiumChia Seeds higher

Chia Seeds

208 mg49% DV

Tofu (Firm)

134 mg32% DV

Chia Seeds provides 208 mg vs 134 mg in Tofu (Firm) (+74.1 mg, +55%).

PhosphorusChia Seeds higher

Chia Seeds

533 mg43% DV

Tofu (Firm)

437 mg35% DV

Chia Seeds provides 533 mg vs 437 mg in Tofu (Firm) (+96.4 mg, +22%).

ZincTofu (Firm) higher

Chia Seeds

2.8 mg26% DV

Tofu (Firm)

3.2 mg29% DV

Tofu (Firm) provides 3.2 mg vs 2.8 mg in Chia Seeds (+0.37 mg, +13%).

Lipids1 nutrients

Saturated FatTofu (Firm) higher

Chia Seeds

2.1 g10% DV

Tofu (Firm)

2.9 g14% DV

Tofu (Firm) provides 2.9 g vs 2.1 g in Chia Seeds (+0.79 g, +38%).

Chia Seeds vs Tofu (Firm)

Chia Seeds

Tofu (Firm)

Nutritional Takeaways

Comparison Summary