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  6. Bean raw vs. Seed

Bean raw vs. Seed — In-Depth Nutrition Comparison

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How are Bean raw and Seed different?

  • Bean raw is richer in Folate, and Potassium, while Seed is higher in Fiber, Manganese, Phosphorus, Calcium, Selenium, Vitamin B3, Magnesium, and Iron.
  • Bean raw covers your daily need of Folate 119% more than Seed.
  • Bean raw contains 3 times more Potassium than Seed. Bean raw contains 1393mg of Potassium, while Seed contains 407mg.

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

Infographic

Bean raw vs Seed 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.
Bean raw
Bean raw
2
:
8
Seed
Seed
Contains more Potassium +242.3%
Contains less Sodium -25%
Contains more Calcium +458.4%
Contains more Iron +52.3%
Contains more Magnesium +90.3%
Contains more Phosphorus +109.2%
Contains more Zinc +100.9%
Contains more Manganese +137.2%
Contains more Selenium +97.8%
Equal in Copper - 0.924
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +242.3%
Contains less Sodium -25%
Contains more Calcium +458.4%
Contains more Iron +52.3%
Contains more Magnesium +90.3%
Contains more Phosphorus +109.2%
Contains more Zinc +100.9%
Contains more Manganese +137.2%
Contains more Selenium +97.8%
Equal in Copper - 0.924

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.
Bean raw
Bean raw
8
:
3
Seed
Seed
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%
Contains more Folate +971.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B3 +652.1%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%
Contains more Folate +971.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B3 +652.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Seed
Seed
Contains more Protein +29.5%
Contains more Carbs +48.5%
Contains more Water +95.3%
Contains more Fats +2399.2%
Contains more Other +38.3%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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
Contains more Protein +29.5%
Contains more Carbs +48.5%
Contains more Water +95.3%
Contains more Fats +2399.2%
Contains more Other +38.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Seed
Seed
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +908.3%
Contains more Polyunsaturated fat +5714.5%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +908.3%
Contains more Polyunsaturated 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 Seed
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 Seed Opinion
Net carbs 47.05g 7.72g Bean raw
Protein 21.42g 16.54g Bean raw
Fats 1.23g 30.74g Seed
Carbs 62.55g 42.12g Bean raw
Calories 347kcal 486kcal Seed
Starch 34.17g Bean raw
Sugar 2.11g Seed
Fiber 15.5g 34.4g Seed
Calcium 113mg 631mg Seed
Iron 5.07mg 7.72mg Seed
Magnesium 176mg 335mg Seed
Phosphorus 411mg 860mg Seed
Potassium 1393mg 407mg Bean raw
Sodium 12mg 16mg Bean raw
Zinc 2.28mg 4.58mg Seed
Copper 0.893mg 0.924mg Seed
Manganese 1.148mg 2.723mg Seed
Selenium 27.9µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.21mg 0.5mg Seed
Vitamin C 6.3mg 1.6mg Bean raw
Vitamin B1 0.713mg 0.62mg Bean raw
Vitamin B2 0.212mg 0.17mg Bean raw
Vitamin B3 1.174mg 8.83mg Seed
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg Bean raw
Folate 525µg 49µg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.436mg Seed
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 Seed
Phenylalanine 1.095mg 1.016mg Bean raw
Valine 0.998mg 0.95mg Bean raw
Histidine 0.556mg 0.531mg Bean raw
Trans Fat 0g 0.14g Bean raw
Saturated Fat 0.235g 3.33g Bean raw
Monounsaturated Fat 0.229g 2.309g Seed
Polyunsaturated fat 0.407g 23.665g 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
Bean raw Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
70%
Bean raw
35%
Seed
Minerals Daily Need Coverage Score
131%
Bean raw
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.11g)
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 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. Seed - 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.