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Bean vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between Bean and Chia seeds

  • Chia seeds is higher than Bean in Fiber, Phosphorus, Iron, Selenium, Copper, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc.
  • Chia seeds covers your daily Fiber needs 116% more than Bean.

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

Infographic

Bean 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.
Bean
Bean
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +1162%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +2562.1%
Contains more CopperCopper +348.5%
Contains more ZincZinc +227.1%
Contains more PhosphorusPhosphorus +726.9%
Contains more SeleniumSelenium +1126.7%

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
Bean
5
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 +93.8%
Contains more Vitamin AVitamin A +96.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +313.3%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +1953.5%
Contains more FolateFolate +104.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +1151.7%
Contains more ProteinProtein +244.6%
Contains more FatsFats +7585%
Contains more CarbsCarbs +105.6%
Contains more OtherOther +180.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -96.9%
Contains more Mono. FatMonounsaturated Fat +6497.1%
Contains more Poly. FatPolyunsaturated fat +13658.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Chia seeds Opinion
Calories 105kcal 486kcal Chia seeds
Protein 4.8g 16.54g Chia seeds
Fats 0.4g 30.74g Chia seeds
Vitamin C 3.1mg 1.6mg Bean
Net carbs 14.99g 7.72g Bean
Carbs 20.49g 42.12g Chia seeds
Magnesium 32mg 335mg Chia seeds
Calcium 50mg 631mg Chia seeds
Potassium 296mg 407mg Chia seeds
Iron 0.29mg 7.72mg Chia seeds
Sugar 7.78g Chia seeds
Fiber 5.5g 34.4g Chia seeds
Copper 0.206mg 0.924mg Chia seeds
Zinc 1.4mg 4.58mg Chia seeds
Phosphorus 104mg 860mg Chia seeds
Sodium 1mg 16mg Bean
Vitamin A 106IU 54IU Bean
Vitamin A 5µg Bean
Vitamin E 0.15mg 0.5mg Chia seeds
Manganese 2.723mg Chia seeds
Selenium 4.5µg 55.2µg Chia seeds
Vitamin B1 0.15mg 0.62mg Chia seeds
Vitamin B2 0.06mg 0.17mg Chia seeds
Vitamin B3 0.43mg 8.83mg Chia seeds
Vitamin B6 0.13mg Bean
Vitamin K 0.8µg Bean
Folate 24µg 49µg Chia seeds
Trans Fat 0g 0.14g Bean
Choline 30.8mg Bean
Saturated Fat 0.103g 3.33g Bean
Monounsaturated Fat 0.035g 2.309g Chia seeds
Polyunsaturated fat 0.172g 23.665g Chia seeds
Tryptophan 0.436mg Chia seeds
Threonine 0.709mg Chia seeds
Isoleucine 0.801mg Chia seeds
Leucine 1.371mg Chia seeds
Lysine 0.97mg Chia seeds
Methionine 0.588mg Chia seeds
Phenylalanine 1.016mg Chia seeds
Valine 0.95mg Chia seeds
Histidine 0.531mg Chia seeds
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 Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
32%
Chia seeds
Minerals Daily Need Coverage Score
25%
Bean
221%
Chia seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 7.78g)
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
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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.