Chia SeedsvsTofu Firm (Raw)
Chia Seeds has 486 calories and 17g protein per 100g. Tofu Firm (Raw) has 144 calories and 17g protein per 100g Tofu Firm (Raw) has more protein, Tofu Firm (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Chia Seeds vs Tofu Firm (Raw)
Go with Tofu Firm (Raw) at just 144 kcal per 100g — 70% fewer calories.
Tofu Firm (Raw) will keep you satisfied longer with 2.3g fiber, 17.3g protein, 8.7g fat — fat and protein slow digestion while fiber adds bulk.
Tofu Firm (Raw) packs 17.3g of protein per 100g (48% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with more fiber, more potassium.
Tofu Firm (Raw) provides 683mg of calcium per 100g — a much better source for bone health.
Tofu Firm (Raw) has only 2.8g carbs per 100g — the clear choice for low-carb diets.
⚠️Things to Watch
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
Tofu Firm (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Chia Seeds | Tofu Firm Prepared With Calcium Sulfate | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 486kcal24% | 144kcal7% | +342kcal |
| Protein | 17g33% | 17g35% | <0.1g |
| Total Fat | 31g39% | 8.7g11% | +22g |
| Saturated Fat | 3.3g17% | 1.3g6% | +2.1g |
| Trans Fat | 0.14g | 0g | +0.14g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 42g15% | 2.8g1% | +39g |
| Dietary Fiber | 34g123% | 2.3g8% | +32g |
| ✨Vitamins | |||
| Vitamin C | 1.6mg2% | 0.20mg0% | +1.4mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.50mg3% | — | — |
| Vitamin B6 | — | <0.1mg5% | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 49mcg12% | 29mcg7% | +20mcg |
| Thiamin (B1) | 0.62mg52% | 0.16mg13% | +0.46mg |
| Riboflavin (B2) | 0.17mg13% | 0.10mg8% | +<0.1mg |
| Niacin (B3) | 8.8mg55% | 0.38mg2% | +8.4mg |
| 🔶Minerals | |||
| Sodium | 16mg1% | 14mg1% | +2.0mg |
| Calcium | 631mg49% | 683mg53% | <0.1mg |
| Iron | 7.7mg43% | 2.7mg15% | +5.1mg |
| Potassium | 407mg9% | 237mg5% | +170mg |
| Phosphorus | 860mg69% | 190mg15% | +670mg |
| Magnesium | 335mg80% | 58mg14% | +277mg |
| Zinc | 4.6mg42% | 1.6mg14% | +3.0mg |
| Copper | 0.92mg103% | 0.38mg42% | +0.55mg |
| Manganese | 2.7mg118% | 1.2mg51% | +1.5mg |
| Selenium | 55mcg100% | 17mcg32% | +38mcg |
🔬Nutritional Analysis
Calories: Tofu Firm (Raw) is significantly lower in calories at just 144 kcal per 100g compared to 486 kcal for Chia Seeds — that's 238% fewer calories, making Tofu Firm (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Chia Seeds providing 16.5g and Tofu Firm (Raw) providing 17.3g per 100g.
Fat: Tofu Firm (Raw) is the leaner option with 8.72g of total fat per 100g compared to 30.7g. Tofu Firm (Raw) has less saturated fat (1.26g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Chia Seeds: 8.83mg vs 0.381mg), Vitamin C (Chia Seeds: 1.6mg vs 0.2mg), Thiamin (B1) (Chia Seeds: 0.62mg vs 0.158mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Magnesium (Chia Seeds: 335mg vs 58mg), Phosphorus (Chia Seeds: 860mg vs 190mg), Selenium (Chia Seeds: 55.2mcg vs 17.4mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Tofu Firm (Raw) fits a low-carb or keto diet. Both fit a low-sodium diet. Chia Seeds fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chia Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) has more protein with 17.3g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Chia Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is lower in calories with 144 kcal per 100g versus 486 kcal.
- Is Chia Seeds or Tofu Firm (Raw) healthier?
- It depends on your goals. Chia Seeds has 486 calories and 16.5g protein per 100g, while Tofu Firm (Raw) has 144 calories and 17.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chia Seeds or Tofu Firm (Raw)?
- Tofu Firm (Raw) is leaner with 8.72g of fat per 100g compared to 30.7g.
- Which has more fiber, Chia Seeds or Tofu Firm (Raw)?
- Chia Seeds has more fiber with 34.4g per 100g compared to 2.3g.