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  6. Cranberry beans vs. Chia seeds

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

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What are the main differences between cranberry beans and chia seeds?

  • Cranberry beans has less phosphorus, fiber, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and fats than chia seeds.
  • Chia seeds' daily need coverage for phosphorus is 104% higher.
  • Chia seeds have a lower glycemic index than cranberry beans.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried types in this comparison.

Infographic

Cranberry 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +1162%
Contains more IronIron +269.4%
Contains more CopperCopper +300%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +537%
Contains more ManganeseManganese +635.9%
Contains more SeleniumSelenium +4146.2%
~equal in Potassium ~407mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155%
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 +322.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195.2%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +1614.6%
~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 Cranberry beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.199g 23.665g 156%
Phosphorus 135mg 860mg 104%
Fiber 8.6g 34.4g 103%
Manganese 0.37mg 2.723mg 102%
Selenium 1.3µg 55.2µg 98%
Copper 0.231mg 0.924mg 77%
Iron 2.09mg 7.72mg 70%
Magnesium 50mg 335mg 68%
Calcium 50mg 631mg 58%
Vitamin B3 0.515mg 8.83mg 52%
Fats 0.46g 30.74g 47%
Folate 207µg 49µg 40%
Vitamin B1 0.21mg 0.62mg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.14mg 4.58mg 31%
Calories 136kcal 486kcal 18%
Saturated fat 0.119g 3.33g 15%
Protein 9.34g 16.54g 14%
Vitamin B2 0.069mg 0.17mg 8%
Carbs 24.46g 42.12g 6%
Vitamin B6 0.081mg 6%
Monounsaturated fat 0.04g 2.309g 6%
Vitamin B5 0.24mg 5%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Potassium 387mg 407mg 1%
Sodium 1mg 16mg 1%
Protein per 100 calories 6.9g 3.4g N/A
Calories per 10 g protein 146kcal 294kcal N/A
Weight per 100 calories 74g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
Net carbs 15.86g 7.72g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.111mg 0.436mg 0%
Threonine 0.393mg 0.709mg 0%
Isoleucine 0.412mg 0.801mg 0%
Leucine 0.746mg 1.371mg 0%
Lysine 0.641mg 0.97mg 0%
Methionine 0.14mg 0.588mg 0%
Phenylalanine 0.505mg 1.016mg 0%
Valine 0.489mg 0.95mg 0%
Histidine 0.26mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 +1014.7%
Contains more ProteinProtein +77.1%
Contains more FatsFats +6582.6%
Contains more CarbsCarbs +72.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -96.4%
Contains more Mono. FatMonounsaturated fat +5672.5%
Contains more Poly. FatPolyunsaturated fat +11792%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.