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  6. Broad bean raw vs. Chia seeds

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

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How are broad bean raw and chia seeds different?

  • Chia seeds have more fiber, phosphorus, selenium, manganese, iron, magnesium, calcium, copper, vitamin B3, and vitamin B1 than broad bean raw.
  • Daily need coverage for fiber for chia seeds is 108% higher.
  • Chia seeds have a lower glycemic index (15) than broad bean raw (79).

Beans, fava, in pod, raw and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +915.2%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +398.1%
Contains more CopperCopper +129.9%
Contains more ZincZinc +358%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +312%
Contains more SeleniumSelenium +6800%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +131.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +202%
Contains more Vitamin B1Vitamin B1 +366.2%
Contains more Vitamin B3Vitamin B3 +292.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Chia seeds DV% diff.
Polyunsaturated fat 0.342g 23.665g 155%
Fiber 7.5g 34.4g 108%
Phosphorus 129mg 860mg 104%
Selenium 0.8µg 55.2µg 99%
Manganese 0.661mg 2.723mg 90%
Iron 1.55mg 7.72mg 77%
Magnesium 33mg 335mg 72%
Calcium 37mg 631mg 59%
Copper 0.402mg 0.924mg 58%
Fats 0.73g 30.74g 46%
Vitamin B3 2.249mg 8.83mg 41%
Vitamin B1 0.133mg 0.62mg 41%
Vitamin K 40.9µg 34%
Zinc 1mg 4.58mg 33%
Folate 148µg 49µg 25%
Calories 88kcal 486kcal 20%
Protein 7.92g 16.54g 17%
Saturated fat 0.118g 3.33g 15%
Vitamin B2 0.29mg 0.17mg 9%
Carbs 17.63g 42.12g 8%
Vitamin B6 0.104mg 8%
Monounsaturated fat 0.104g 2.309g 6%
Vitamin B5 0.225mg 5%
Vitamin E 1.16mg 0.5mg 4%
Vitamin A 17µg 2%
Vitamin C 3.7mg 1.6mg 2%
Potassium 332mg 407mg 2%
Net carbs 10.13g 7.72g N/A
Sugar 9.21g N/A
Sodium 25mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +1151.7%
Contains more ProteinProtein +108.8%
Contains more FatsFats +4111%
Contains more CarbsCarbs +138.9%
Contains more OtherOther +328.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -96.5%
Contains more Mono. FatMonounsaturated fat +2120.2%
Contains more Poly. FatPolyunsaturated fat +6819.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.