Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Bean raw
  5. Compare
  6. Bean raw vs. Chia seeds

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

Compare

How are Bean raw and Chia seeds different?

  • Bean raw is richer in Folate, and Potassium, while Chia seeds is higher in Fiber, Manganese, Phosphorus, Calcium, Selenium, Vitamin B3, Magnesium, and Iron.
  • Bean raw covers your daily need of 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 contains 407mg.

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% 3.2% 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 AVitamin A +∞%
Contains more Vitamin E Vitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +652.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Chia seeds
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bean raw Chia seeds Opinion
Calories 347kcal 486kcal Chia seeds
Protein 21.42g 16.54g Bean raw
Fats 1.23g 30.74g Chia seeds
Vitamin C 6.3mg 1.6mg Bean raw
Net carbs 47.05g 7.72g Bean raw
Carbs 62.55g 42.12g Bean raw
Magnesium 176mg 335mg Chia seeds
Calcium 113mg 631mg Chia seeds
Potassium 1393mg 407mg Bean raw
Iron 5.07mg 7.72mg Chia seeds
Sugar 2.11g Chia seeds
Fiber 15.5g 34.4g Chia seeds
Copper 0.893mg 0.924mg Chia seeds
Zinc 2.28mg 4.58mg Chia seeds
Starch 34.17g Bean raw
Phosphorus 411mg 860mg Chia seeds
Sodium 12mg 16mg Bean raw
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.21mg 0.5mg Chia seeds
Manganese 1.148mg 2.723mg Chia seeds
Selenium 27.9µg 55.2µg Chia seeds
Vitamin B1 0.713mg 0.62mg Bean raw
Vitamin B2 0.212mg 0.17mg Bean raw
Vitamin B3 1.174mg 8.83mg Chia seeds
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg Bean raw
Vitamin K 5.6µg Bean raw
Folate 525µg 49µg Bean raw
Trans Fat 0g 0.14g Bean raw
Choline 66.2mg Bean raw
Saturated Fat 0.235g 3.33g Bean raw
Monounsaturated Fat 0.229g 2.309g Chia seeds
Polyunsaturated fat 0.407g 23.665g Chia seeds
Tryptophan 0.237mg 0.436mg Chia seeds
Threonine 0.81mg 0.709mg Bean raw
Isoleucine 0.871mg 0.801mg Bean raw
Leucine 1.558mg 1.371mg Bean raw
Lysine 1.356mg 0.97mg Bean raw
Methionine 0.259mg 0.588mg Chia seeds
Phenylalanine 1.095mg 1.016mg Bean raw
Valine 0.998mg 0.95mg Bean raw
Histidine 0.556mg 0.531mg Bean raw
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
32%
Chia seeds
Minerals Daily Need Coverage Score
131%
Bean raw
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 18)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.095g)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.