Chia SeedsvsFull Fat Soy Flour (Raw)
Chia Seeds has 486 calories and 17g protein per 100g. Full Fat Soy Flour (Raw) has 434 calories and 38g protein per 100g Full Fat Soy Flour (Raw) has more protein, Full Fat Soy Flour (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chia Seeds vs Full Fat Soy Flour (Raw)
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Full Fat Soy Flour (Raw) packs 37.8g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with more fiber.
Full Fat Soy Flour (Raw) provides 2520mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
Chia Seeds has 7.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
Full Fat Soy Flour (Raw)
Calorie-dense at 434 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Chia Seeds | Soy Flour Full-fat | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 486kcal24% | 434kcal22% | +52kcal |
| Protein | 17g33% | 38g76% | <0.1g |
| Total Fat | 31g39% | 21g26% | +10g |
| Saturated Fat | 3.3g17% | 3.0g15% | +0.34g |
| Trans Fat | 0.14g | 0g | +0.14g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 42g15% | 32g12% | +10g |
| Dietary Fiber | 34g123% | 9.6g34% | +25g |
| Sugars | — | 7.5g | — |
| ✨Vitamins | |||
| Vitamin A | — | 6.0mcg1% | — |
| Vitamin C | 1.6mg2% | 0mg0% | +1.6mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.50mg3% | 1.9mg13% | <0.1mg |
| Vitamin K | — | 70mcg58% | — |
| Vitamin B6 | — | 0.46mg27% | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 49mcg12% | 345mcg86% | <0.1mcg |
| Thiamin (B1) | 0.62mg52% | 0.58mg48% | +<0.1mg |
| Riboflavin (B2) | 0.17mg13% | 1.2mg89% | <0.1mg |
| Niacin (B3) | 8.8mg55% | 4.3mg27% | +4.5mg |
| 🔶Minerals | |||
| Sodium | 16mg1% | 13mg1% | +3.0mg |
| Calcium | 631mg49% | 206mg16% | +425mg |
| Iron | 7.7mg43% | 6.4mg35% | +1.3mg |
| Potassium | 407mg9% | 2520mg54% | <0.1mg |
| Phosphorus | 860mg69% | 494mg40% | +366mg |
| Magnesium | 335mg80% | 429mg102% | <0.1mg |
| Zinc | 4.6mg42% | 3.9mg36% | +0.66mg |
| Copper | 0.92mg103% | 2.9mg324% | <0.1mg |
| Manganese | 2.7mg118% | 2.3mg99% | +0.44mg |
| Selenium | 55mcg100% | 7.5mcg14% | +48mcg |
🔬Nutritional Analysis
Calories: Full Fat Soy Flour (Raw) is moderately lower in calories than Chia Seeds, containing 434 kcal compared to 486 kcal per 100g (12% fewer calories).
Protein: Full Fat Soy Flour (Raw) provides more protein with 37.8g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Full Fat Soy Flour (Raw) offers better value for building and maintaining muscle.
Fat: Full Fat Soy Flour (Raw) is the leaner option with 20.6g of total fat per 100g compared to 30.7g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chia Seeds: 1.6mg vs 0mg), Folate (Full Fat Soy Flour (Raw): 345mcg vs 49mcg), Riboflavin (B2) (Full Fat Soy Flour (Raw): 1.16mg vs 0.17mg).
Key Minerals: Notable mineral differences include Selenium (Chia Seeds: 55.2mcg vs 7.5mcg), Potassium (Full Fat Soy Flour (Raw): 2520mg vs 407mg), Copper (Full Fat Soy Flour (Raw): 2.92mg vs 0.924mg).
Diet Suitability: Full Fat Soy Flour (Raw) fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
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❓Frequently Asked Questions
- Which has more protein, Chia Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) has more protein with 37.8g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Chia Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is lower in calories with 434 kcal per 100g versus 486 kcal.
- Is Chia Seeds or Full Fat Soy Flour (Raw) healthier?
- It depends on your goals. Chia Seeds has 486 calories and 16.5g protein per 100g, while Full Fat Soy Flour (Raw) has 434 calories and 37.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chia Seeds or Full Fat Soy Flour (Raw)?
- Full Fat Soy Flour (Raw) is leaner with 20.6g of fat per 100g compared to 30.7g.
- Which has more fiber, Chia Seeds or Full Fat Soy Flour (Raw)?
- Chia Seeds has more fiber with 34.4g per 100g compared to 9.6g.