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  6. Cranberry bean raw vs. Chia seeds

Cranberry bean raw vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on differences between Cranberry bean raw and Chia seeds

  • Cranberry bean raw is higher in Folate, and Potassium, yet Chia seeds is higher in Manganese, Selenium, Phosphorus, Calcium, Vitamin B3, Magnesium, Fiber, and Iron.
  • Cranberry bean raw covers your daily Folate needs 139% more than Chia seeds.
  • Cranberry bean raw contains 3 times more Potassium than Chia seeds. While Cranberry bean raw contains 1332mg of Potassium, Chia seeds contains only 407mg.

Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Cranberry bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +227.3%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +114.7%
Contains more CalciumCalcium +396.9%
Contains more IronIron +54.4%
Contains more CopperCopper +16.4%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +131.2%
Contains more ManganeseManganese +196%
Contains more SeleniumSelenium +334.6%

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.
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 0% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +1132.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B3Vitamin B3 +506.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +39.2%
Contains more CarbsCarbs +42.6%
Contains more WaterWater +113.6%
Contains more FatsFats +2399.2%
Contains more OtherOther +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -90.5%
Contains more Mono. FatMonounsaturated Fat +2078.3%
Contains more Poly. FatPolyunsaturated fat +4390.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Chia seeds Opinion
Calories 335kcal 486kcal Chia seeds
Protein 23.03g 16.54g Cranberry bean raw
Fats 1.23g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 35.35g 7.72g Cranberry bean raw
Carbs 60.05g 42.12g Cranberry bean raw
Magnesium 156mg 335mg Chia seeds
Calcium 127mg 631mg Chia seeds
Potassium 1332mg 407mg Cranberry bean raw
Iron 5mg 7.72mg Chia seeds
Fiber 24.7g 34.4g Chia seeds
Copper 0.794mg 0.924mg Chia seeds
Zinc 3.63mg 4.58mg Chia seeds
Phosphorus 372mg 860mg Chia seeds
Sodium 6mg 16mg Cranberry bean raw
Vitamin A 2IU 54IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 0.92mg 2.723mg Chia seeds
Selenium 12.7µg 55.2µg Chia seeds
Vitamin B1 0.747mg 0.62mg Cranberry bean raw
Vitamin B2 0.213mg 0.17mg Cranberry bean raw
Vitamin B3 1.455mg 8.83mg Chia seeds
Vitamin B5 0.748mg Cranberry bean raw
Vitamin B6 0.309mg Cranberry bean raw
Folate 604µg 49µg Cranberry bean raw
Trans Fat 0g 0.14g Cranberry bean raw
Saturated Fat 0.316g 3.33g Cranberry bean raw
Monounsaturated Fat 0.106g 2.309g Chia seeds
Polyunsaturated fat 0.527g 23.665g Chia seeds
Tryptophan 0.273mg 0.436mg Chia seeds
Threonine 0.969mg 0.709mg Cranberry bean raw
Isoleucine 1.017mg 0.801mg Cranberry bean raw
Leucine 1.838mg 1.371mg Cranberry bean raw
Lysine 1.58mg 0.97mg Cranberry bean raw
Methionine 0.346mg 0.588mg Chia seeds
Phenylalanine 1.245mg 1.016mg Cranberry bean raw
Valine 1.205mg 0.95mg Cranberry bean raw
Histidine 0.641mg 0.531mg Cranberry bean raw
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
Cranberry bean raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
32%
Chia seeds
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.014g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.