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  6. Bean raw vs. Chia seeds

Bean raw vs. Chia seeds — In-Depth Nutrition Comparison

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How are bean raw and chia seeds different?

  • Bean raw is richer in folate and potassium, while chia seeds are higher in fiber, manganese, phosphorus, calcium, selenium, vitamin B3, magnesium, and iron.
  • Bean raw covers your daily need for folate, 119% more than chia seeds.
  • Bean raw contains 3 times more potassium than chia seeds. Bean raw contains 1393mg of potassium, while chia seeds contain 407mg.
  • Bean raw has a higher glycemic index (33) than chia seeds (15).

Beans, pinto, mature seeds, raw and Seeds, chia seeds, dried types were used in this article.

Infographic

Bean raw vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +242.3%
Contains less SodiumSodium -25%
Contains more MagnesiumMagnesium +90.3%
Contains more CalciumCalcium +458.4%
Contains more IronIron +52.3%
Contains more ZincZinc +100.9%
Contains more PhosphorusPhosphorus +109.2%
Contains more ManganeseManganese +137.2%
Contains more SeleniumSelenium +97.8%
~equal in Copper ~0.924mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +971.4%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +652.1%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Chia seeds DV% diff.
Polyunsaturated fat 0.407g 23.665g 155%
Folate 525µg 49µg 119%
Fiber 15.5g 34.4g 76%
Manganese 1.148mg 2.723mg 68%
Phosphorus 411mg 860mg 64%
Calcium 113mg 631mg 52%
Selenium 27.9µg 55.2µg 50%
Vitamin B3 1.174mg 8.83mg 48%
Fats 1.23g 30.74g 45%
Magnesium 176mg 335mg 38%
Vitamin B6 0.474mg 36%
Iron 5.07mg 7.72mg 33%
Potassium 1393mg 407mg 29%
Zinc 2.28mg 4.58mg 21%
Vitamin B5 0.785mg 16%
Saturated fat 0.235g 3.33g 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Protein 21.42g 16.54g 10%
Vitamin B1 0.713mg 0.62mg 8%
Carbs 62.55g 42.12g 7%
Calories 347kcal 486kcal 7%
Vitamin K 5.6µg 5%
Monounsaturated fat 0.229g 2.309g 5%
Vitamin C 6.3mg 1.6mg 5%
Vitamin B2 0.212mg 0.17mg 3%
Copper 0.893mg 0.924mg 3%
Vitamin E 0.21mg 0.5mg 2%
Net carbs 47.05g 7.72g N/A
Sugar 2.11g N/A
Sodium 12mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.237mg 0.436mg 0%
Threonine 0.81mg 0.709mg 0%
Isoleucine 0.871mg 0.801mg 0%
Leucine 1.558mg 1.371mg 0%
Lysine 1.356mg 0.97mg 0%
Methionine 0.259mg 0.588mg 0%
Phenylalanine 1.095mg 1.016mg 0%
Valine 0.998mg 0.95mg 0%
Histidine 0.556mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +48.5%
Contains more WaterWater +95.3%
Contains more FatsFats +2399.2%
Contains more OtherOther +38.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +908.3%
Contains more Poly. FatPolyunsaturated fat +5714.5%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.