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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 the 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

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% 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% 0% 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 B3Vitamin B3 +506.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Chia seeds 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

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%

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.