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  6. Adzuki bean vs. Chia seeds

Adzuki bean vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and chia seeds?

  • Adzuki bean is higher in folate, yet chia seeds are higher in selenium, fiber, phosphorus, calcium, magnesium, fats, manganese, vitamin B3, and iron.
  • Adzuki bean's daily need coverage for folate is 143% more.
  • The glycemic index of chia seeds is lower.

We used Beans, adzuki, mature seeds, raw and Seeds, chia seeds, dried types in this article.

Infographic

Adzuki bean vs Chia seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +208.1%
Contains more CopperCopper +18.4%
Contains less SodiumSodium -68.8%
Contains more MagnesiumMagnesium +163.8%
Contains more CalciumCalcium +856.1%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +125.7%
Contains more ManganeseManganese +57.4%
Contains more SeleniumSelenium +1680.6%
~equal in Zinc ~4.58mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 0% 114% 51% 49% 88% 81% 0% 0% 467%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +1169.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.3%
Contains more Vitamin B3Vitamin B3 +235.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.113g 23.665g 157%
Folate 622µg 49µg 143%
Selenium 3.1µg 55.2µg 95%
Fiber 12.7g 34.4g 87%
Phosphorus 381mg 860mg 68%
Calcium 66mg 631mg 57%
Magnesium 127mg 335mg 50%
Fats 0.53g 30.74g 46%
Manganese 1.73mg 2.723mg 43%
Vitamin B3 2.63mg 8.83mg 39%
Iron 4.98mg 7.72mg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B5 1.471mg 29%
Vitamin B6 0.351mg 27%
Potassium 1254mg 407mg 25%
Copper 1.094mg 0.924mg 19%
Vitamin B1 0.455mg 0.62mg 14%
Saturated fat 0.191g 3.33g 14%
Calories 329kcal 486kcal 8%
Protein 19.87g 16.54g 7%
Carbs 62.9g 42.12g 7%
Monounsaturated fat 0.05g 2.309g 6%
Zinc 5.04mg 4.58mg 4%
Vitamin B2 0.22mg 0.17mg 4%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Protein per 100 calories 6g 3.4g N/A
Calories per 10 g protein 166kcal 294kcal N/A
Weight per 100 calories 30g 21g N/A
Unsaturated / Saturated Fat ratio 0.85 7.8 N/A
Net carbs 50.2g 7.72g N/A
Sodium 5mg 16mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.191mg 0.436mg 0%
Threonine 0.674mg 0.709mg 0%
Isoleucine 0.791mg 0.801mg 0%
Leucine 1.668mg 1.371mg 0%
Lysine 1.497mg 0.97mg 0%
Methionine 0.21mg 0.588mg 0%
Phenylalanine 1.052mg 1.016mg 0%
Valine 1.023mg 0.95mg 0%
Histidine 0.524mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +20.1%
Contains more CarbsCarbs +49.3%
Contains more WaterWater +131.7%
Contains more FatsFats +5700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -94.3%
Contains more Mono. FatMonounsaturated fat +4518%
Contains more Poly. FatPolyunsaturated fat +20842.5%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.