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Seed vs. Bean — In-Depth Nutrition Comparison

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A recap on differences between Seed and Bean

  • Seed is higher than Bean in Fiber, Phosphorus, Iron, Selenium, Copper, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc.
  • Seed covers your daily Fiber needs 116% more than Bean.
  • Seed contains 27 times more Iron than Bean. While Seed contains 7.72mg of Iron, Bean contains only 0.29mg.

Food varieties used in this article are Seeds, chia seeds, dried and Beans, baked, canned, no salt added.

Infographic

Seed vs Bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
9
:
1
Bean
Bean
Contains more Calcium +1162%
Contains more Iron +2562.1%
Contains more Magnesium +946.9%
Contains more Phosphorus +726.9%
Contains more Potassium +37.5%
Contains more Zinc +227.1%
Contains more Copper +348.5%
Contains more Selenium +1126.7%
Contains less Sodium -93.8%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +1162%
Contains more Iron +2562.1%
Contains more Magnesium +946.9%
Contains more Phosphorus +726.9%
Contains more Potassium +37.5%
Contains more Zinc +227.1%
Contains more Copper +348.5%
Contains more Selenium +1126.7%
Contains less Sodium -93.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
5
:
5
Bean
Bean
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +313.3%
Contains more Vitamin B2 +183.3%
Contains more Vitamin B3 +1953.5%
Contains more Folate +104.2%
Contains more Vitamin A +96.3%
Contains more Vitamin C +93.8%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +233.3%
Contains more Vitamin B1 +313.3%
Contains more Vitamin B2 +183.3%
Contains more Vitamin B3 +1953.5%
Contains more Folate +104.2%
Contains more Vitamin A +96.3%
Contains more Vitamin C +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Bean
Bean
Contains more Protein +244.6%
Contains more Fats +7585%
Contains more Carbs +105.6%
Contains more Other +180.7%
Contains more Water +1151.7%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +244.6%
Contains more Fats +7585%
Contains more Carbs +105.6%
Contains more Other +180.7%
Contains more Water +1151.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +6497.1%
Contains more Polyunsaturated fat +13658.7%
Contains less Saturated Fat -96.9%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +6497.1%
Contains more Polyunsaturated fat +13658.7%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Bean Opinion
Net carbs 7.72g 14.99g Bean
Protein 16.54g 4.8g Seed
Fats 30.74g 0.4g Seed
Carbs 42.12g 20.49g Seed
Calories 486kcal 105kcal Seed
Sugar 7.78g Seed
Fiber 34.4g 5.5g Seed
Calcium 631mg 50mg Seed
Iron 7.72mg 0.29mg Seed
Magnesium 335mg 32mg Seed
Phosphorus 860mg 104mg Seed
Potassium 407mg 296mg Seed
Sodium 16mg 1mg Bean
Zinc 4.58mg 1.4mg Seed
Copper 0.924mg 0.206mg Seed
Manganese 2.723mg Seed
Selenium 55.2µg 4.5µg Seed
Vitamin A 54IU 106IU Bean
Vitamin A RAE 5µg Bean
Vitamin E 0.5mg 0.15mg Seed
Vitamin C 1.6mg 3.1mg Bean
Vitamin B1 0.62mg 0.15mg Seed
Vitamin B2 0.17mg 0.06mg Seed
Vitamin B3 8.83mg 0.43mg Seed
Vitamin B6 0.13mg Bean
Folate 49µg 24µg Seed
Vitamin K 0.8µg Bean
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0.14g 0g Bean
Saturated Fat 3.33g 0.103g Bean
Monounsaturated Fat 2.309g 0.035g Seed
Polyunsaturated fat 23.665g 0.172g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Seed
11%
Bean
Minerals Daily Need Coverage Score
221%
Seed
25%
Bean

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.78g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 18)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.227g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.