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Bean vs Seed - In-Depth Nutrition Comparison

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How are Bean and Seed different?

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
2
:
6
Seed
Contains more Potassium +242.3%
Contains less Sodium -25%
Contains more Iron +52.3%
Contains more Calcium +458.4%
Contains more Magnesium +90.3%
Contains more Zinc +100.9%
Contains more Phosphorus +109.2%
Equal in Copper - 0.924
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +242.3%
Contains less Sodium -25%
Contains more Iron +52.3%
Contains more Calcium +458.4%
Contains more Magnesium +90.3%
Contains more Zinc +100.9%
Contains more Phosphorus +109.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
8
:
3
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
35
Seed
Mineral Summary Score
126
Bean
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
99%
Seed
Carbohydrates
63%
Bean
42%
Seed
Fats
6%
Bean
142%
Seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.095g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Bean Seed Opinion
Calories 347 486 Seed
Protein 21.42 16.54 Bean
Fats 1.23 30.74 Seed
Vitamin C 6.3 1.6 Bean
Carbs 62.55 42.12 Bean
Cholesterol 0 0
Vitamin D 0 Bean
Iron 5.07 7.72 Seed
Calcium 113 631 Seed
Potassium 1393 407 Bean
Magnesium 176 335 Seed
Sugar 2.11 Seed
Fiber 15.5 34.4 Seed
Copper 0.893 0.924 Seed
Zinc 2.28 4.58 Seed
Starch 34.17 Bean
Phosphorus 411 860 Seed
Sodium 12 16 Bean
Vitamin A 0 54 Seed
Vitamin E 0.21 0.5 Seed
Vitamin D 0 Bean
Vitamin B1 0.713 0.62 Bean
Vitamin B2 0.212 0.17 Bean
Vitamin B3 1.174 8.83 Seed
Vitamin B5 0.785 Bean
Vitamin B6 0.474 Bean
Vitamin B12 0 0
Vitamin K 5.6 Bean
Folate 525 49 Bean
Trans Fat 0 0.14 Bean
Saturated Fat 0.235 3.33 Bean
Monounsaturated Fat 0.229 2.309 Seed
Polyunsaturated fat 0.407 23.665 Seed
Tryptophan 0.237 0.436 Seed
Threonine 0.81 0.709 Bean
Isoleucine 0.871 0.801 Bean
Leucine 1.558 1.371 Bean
Lysine 1.356 0.97 Bean
Methionine 0.259 0.588 Seed
Phenylalanine 1.095 1.016 Bean
Valine 0.998 0.95 Bean
Histidine 0.556 0.531 Bean
Fructose 0 Bean

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.