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  6. Baked beans vs. Chia seeds

Baked beans vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between baked beans and chia seeds

  • Baked beans contain less fiber, manganese, phosphorus, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 116% higher.
  • Chia seeds have a lower glycemic index. The glycemic index of chia seeds is 15, while the glycemic index of baked beans is 40.

The food types used in this comparison are Beans, baked, home prepared and Seeds, chia seeds, dried.

Infographic

Baked beans vs Chia seeds infographic
Infographic link

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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +934.4%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +287.9%
Contains more CopperCopper +481.1%
Contains more ZincZinc +527.4%
Contains more PhosphorusPhosphorus +689%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +967.8%
Contains more SeleniumSelenium +868.4%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36%
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 Vitamin CVitamin C +45.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +355.9%
Contains more Vitamin B2Vitamin B2 +246.9%
Contains more Vitamin B3Vitamin B3 +2064.2%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~49µg

All nutrients comparison - raw data values

Nutrient Baked beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.74g 23.665g 153%
Fiber 5.5g 34.4g 116%
Phosphorus 109mg 860mg 107%
Manganese 0.255mg 2.723mg 107%
Selenium 5.7µg 55.2µg 90%
Copper 0.159mg 0.924mg 85%
Iron 1.99mg 7.72mg 72%
Magnesium 43mg 335mg 70%
Calcium 61mg 631mg 57%
Vitamin B3 0.408mg 8.83mg 53%
Vitamin B1 0.136mg 0.62mg 40%
Fats 5.15g 30.74g 39%
Zinc 0.73mg 4.58mg 35%
Omega-6 (Linoleic acid) 5.835g 34%
Protein 5.54g 16.54g 22%
Sodium 422mg 16mg 18%
Calories 155kcal 486kcal 17%
Vitamin B2 0.049mg 0.17mg 9%
Carbs 21.63g 42.12g 7%
Vitamin B6 0.09mg 7%
Saturated fat 1.948g 3.33g 6%
Vitamin E 0.5mg 3%
Vitamin B5 0.155mg 3%
Cholesterol 5mg 0mg 2%
Vitamin C 1.1mg 1.6mg 1%
Potassium 358mg 407mg 1%
Protein per 100 calories 3.6g 3.4g N/A
Calories per 10 g protein 280kcal 294kcal N/A
Weight per 100 calories 65g 21g N/A
Unsaturated / Saturated Fat ratio 1.5 7.8 N/A
Net carbs 16.13g 7.72g N/A
Folate 48µg 49µg 0%
Trans fat 0g 0.14g N/A
Monounsaturated fat 2.133g 2.309g 0%
Tryptophan 0.067mg 0.436mg 0%
Threonine 0.228mg 0.709mg 0%
Isoleucine 0.242mg 0.801mg 0%
Leucine 0.428mg 1.371mg 0%
Lysine 0.379mg 0.97mg 0%
Methionine 0.086mg 0.588mg 0%
Phenylalanine 0.287mg 1.016mg 0%
Valine 0.282mg 0.95mg 0%
Histidine 0.153mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +1023.6%
Contains more ProteinProtein +198.6%
Contains more FatsFats +496.9%
Contains more CarbsCarbs +94.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 -41.5%
Contains more Poly. FatPolyunsaturated fat +3098%
~equal in Monounsaturated fat ~2.309g

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.