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
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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 | +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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
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
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 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 | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +3507.8% |
| Contains more Poly. FatPolyunsaturated fat | +5078.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
32%
Minerals Daily Need Coverage Score
130%
221%
Comparison summary
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 3.21g)
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Chia seeds is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.