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  6. Kidney beans raw vs. Chia seeds

Kidney beans raw vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and chia seeds

  • Kidney beans raw has more folate and potassium; however, chia seeds are higher in selenium, manganese, phosphorus, calcium, magnesium, vitamin B3, fiber, and zinc.
  • Chia seeds cover your daily need for selenium, 95% more than kidney beans raw.
  • Kidney beans raw has 8 times more folate than chia seeds. While kidney beans raw has 394µg of folate, chia seeds have only 49µg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +245.5%
Contains more MagnesiumMagnesium +139.3%
Contains more CalciumCalcium +341.3%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +111.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +1625%
~equal in Iron ~7.72mg
~equal in Copper ~0.924mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +181.3%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +704.1%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +328.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Chia seeds DV% diff.
Polyunsaturated fat 0.457g 23.665g 155%
Selenium 3.2µg 55.2µg 95%
Folate 394µg 49µg 86%
Manganese 1.021mg 2.723mg 74%
Phosphorus 407mg 860mg 65%
Calcium 143mg 631mg 49%
Fats 0.83g 30.74g 46%
Magnesium 140mg 335mg 46%
Vitamin B3 2.06mg 8.83mg 42%
Fiber 24.9g 34.4g 38%
Vitamin B6 0.397mg 31%
Potassium 1406mg 407mg 29%
Vitamin B5 0.78mg 16%
Zinc 2.79mg 4.58mg 16%
Vitamin K 19µg 16%
Saturated fat 0.12g 3.33g 15%
Protein 23.58g 16.54g 14%
Vitamin B1 0.529mg 0.62mg 8%
Calories 333kcal 486kcal 8%
Iron 8.2mg 7.72mg 6%
Carbs 60.01g 42.12g 6%
Monounsaturated fat 0.064g 2.309g 6%
Vitamin B2 0.219mg 0.17mg 4%
Copper 0.958mg 0.924mg 4%
Vitamin C 4.5mg 1.6mg 3%
Vitamin E 0.22mg 0.5mg 2%
Net carbs 35.11g 7.72g N/A
Sugar 2.23g N/A
Sodium 24mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.279mg 0.436mg 0%
Threonine 0.992mg 0.709mg 0%
Isoleucine 1.041mg 0.801mg 0%
Leucine 1.882mg 1.371mg 0%
Lysine 1.618mg 0.97mg 0%
Methionine 0.355mg 0.588mg 0%
Phenylalanine 1.275mg 1.016mg 0%
Valine 1.233mg 0.95mg 0%
Histidine 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +42.6%
Contains more CarbsCarbs +42.5%
Contains more WaterWater +102.6%
Contains more FatsFats +3603.6%
Contains more OtherOther +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +3507.8%
Contains more Poly. FatPolyunsaturated fat +5078.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.