Cranberry bean raw vs. Chia seeds — In-Depth Nutrition Comparison
Compare
A recap on differences between cranberry bean raw and chia seeds
- Cranberry bean raw is higher in folate and potassium, yet chia seeds are 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 contain only 407mg.
- The glycemic index of chia seeds is lower.
Food varieties used in this article are Beans, cranberry (roman), mature seeds, raw and Seeds, chia seeds, dried.
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.
| 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.
| 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 B3Vitamin B3 | +506.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.03 g
Fats:
1.23 g
Carbs:
60.05 g
Water:
12.39 g
Other:
3.3 g
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
Saturated fat:
Sat. Fat
0.316 g
Monounsaturated fat:
Mono. Fat
0.106 g
Polyunsaturated fat:
Poly. Fat
0.527 g
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Rich in vitamins |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.527g | 23.665g | 154% |
| Folate | 604µg | 49µg | 139% |
| Manganese | 0.92mg | 2.723mg | 78% |
| Selenium | 12.7µg | 55.2µg | 77% |
| Phosphorus | 372mg | 860mg | 70% |
| Calcium | 127mg | 631mg | 50% |
| Vitamin B3 | 1.455mg | 8.83mg | 46% |
| Fats | 1.23g | 30.74g | 45% |
| Magnesium | 156mg | 335mg | 43% |
| Fiber | 24.7g | 34.4g | 39% |
| Iron | 5mg | 7.72mg | 34% |
| Potassium | 1332mg | 407mg | 27% |
| Vitamin B6 | 0.309mg | 24% | |
| Vitamin B5 | 0.748mg | 15% | |
| Copper | 0.794mg | 0.924mg | 14% |
| Saturated fat | 0.316g | 3.33g | 14% |
| Protein | 23.03g | 16.54g | 13% |
| Vitamin B1 | 0.747mg | 0.62mg | 11% |
| Zinc | 3.63mg | 4.58mg | 9% |
| Calories | 335kcal | 486kcal | 8% |
| Carbs | 60.05g | 42.12g | 6% |
| Monounsaturated fat | 0.106g | 2.309g | 6% |
| Vitamin B2 | 0.213mg | 0.17mg | 3% |
| Vitamin E | 0.5mg | 3% | |
| Vitamin C | 0mg | 1.6mg | 2% |
| Net carbs | 35.35g | 7.72g | N/A |
| Sodium | 6mg | 16mg | 0% |
| Trans fat | 0g | 0.14g | N/A |
| Tryptophan | 0.273mg | 0.436mg | 0% |
| Threonine | 0.969mg | 0.709mg | 0% |
| Isoleucine | 1.017mg | 0.801mg | 0% |
| Leucine | 1.838mg | 1.371mg | 0% |
| Lysine | 1.58mg | 0.97mg | 0% |
| Methionine | 0.346mg | 0.588mg | 0% |
| Phenylalanine | 1.245mg | 1.016mg | 0% |
| Valine | 1.205mg | 0.95mg | 0% |
| Histidine | 0.641mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
117%
221%
Comparison summary
Which food contains less Sodium?
Cranberry bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Cranberry bean raw is lower in Saturated fat (difference - 3.014g)
Which food is richer in vitamins?
Cranberry bean raw is relatively richer in vitamins
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.4)
Which food is richer in minerals?
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)