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  6. Adzuki bean vs. Chia seeds

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

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How are adzuki beans and chia seeds different?

  • Chia seeds are higher than adzuki beans in fiber, phosphorus, selenium, manganese, iron, copper, magnesium, calcium, vitamin B3, and fats.
  • Chia seeds cover your daily need for fiber 108% more than adzuki beans.
  • Adzuki beans have a higher glycemic index (29) than chia seeds (15).

Beans, adzuki, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried types were used 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 +30.7%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +544.2%
Contains more CalciumCalcium +2153.6%
Contains more IronIron +286%
Contains more CopperCopper +210.1%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +411.9%
Contains more ManganeseManganese +375.2%
Contains more SeleniumSelenium +4500%

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% 0% 29% 15% 13% 26% 22% 0% 0% 91%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +146.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +1131.5%
~equal in Vitamin D ~µg
~equal in Vitamin A ~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 0.021g 23.665g 158%
Fiber 7.3g 34.4g 108%
Phosphorus 168mg 860mg 99%
Selenium 1.2µg 55.2µg 98%
Manganese 0.573mg 2.723mg 93%
Iron 2mg 7.72mg 72%
Copper 0.298mg 0.924mg 70%
Magnesium 52mg 335mg 67%
Calcium 28mg 631mg 60%
Vitamin B3 0.717mg 8.83mg 51%
Fats 0.1g 30.74g 47%
Vitamin B1 0.115mg 0.62mg 42%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.77mg 4.58mg 26%
Calories 128kcal 486kcal 18%
Protein 7.52g 16.54g 18%
Folate 121µg 49µg 18%
Saturated fat 0.036g 3.33g 15%
Vitamin B5 0.43mg 9%
Vitamin B2 0.064mg 0.17mg 8%
Vitamin B6 0.096mg 7%
Carbs 24.77g 42.12g 6%
Monounsaturated fat 0.009g 2.309g 6%
Potassium 532mg 407mg 4%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Protein per 100 calories 5.9g 3.4g N/A
Calories per 10 g protein 170kcal 294kcal N/A
Weight per 100 calories 78g 21g N/A
Unsaturated / Saturated Fat ratio 0.83 7.8 N/A
Net carbs 17.47g 7.72g N/A
Sodium 8mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.072mg 0.436mg 0%
Threonine 0.255mg 0.709mg 0%
Isoleucine 0.3mg 0.801mg 0%
Leucine 0.632mg 1.371mg 0%
Lysine 0.567mg 0.97mg 0%
Methionine 0.079mg 0.588mg 0%
Phenylalanine 0.398mg 1.016mg 0%
Valine 0.387mg 0.95mg 0%
Histidine 0.198mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 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 +1042.9%
Contains more ProteinProtein +119.9%
Contains more FatsFats +30640%
Contains more CarbsCarbs +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -98.9%
Contains more Mono. FatMonounsaturated fat +25555.6%
Contains more Poly. FatPolyunsaturated fat +112590.5%

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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/173728/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.