Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Kidney beans
  5. Compare
  6. Kidney beans vs. Chia seeds

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

Compare

The main differences between kidney beans and chia seeds

  • Chia seeds are richer than kidney beans in fiber, phosphorus, manganese, selenium, copper, magnesium, iron, calcium, vitamin B3, and fats.
  • Daily need coverage for fiber for chia seeds is 112% higher.

Food types used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
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 +697.6%
Contains more CalciumCalcium +1702.9%
Contains more IronIron +247.7%
Contains more CopperCopper +327.8%
Contains more ZincZinc +358%
Contains more PhosphorusPhosphorus +523.2%
Contains more ManganeseManganese +533.3%
Contains more SeleniumSelenium +4918.2%
~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 4% 0% 0% 0.6% 40% 13% 11% 13% 28% 0% 21% 98%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +165.3%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B2Vitamin B2 +193.1%
Contains more Vitamin B3Vitamin B3 +1427.7%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.278g 23.665g 156%
Fiber 6.4g 34.4g 112%
Phosphorus 138mg 860mg 103%
Manganese 0.43mg 2.723mg 100%
Selenium 1.1µg 55.2µg 98%
Copper 0.216mg 0.924mg 79%
Magnesium 42mg 335mg 70%
Iron 2.22mg 7.72mg 69%
Calcium 35mg 631mg 60%
Vitamin B3 0.578mg 8.83mg 52%
Fats 0.5g 30.74g 47%
Vitamin B1 0.16mg 0.62mg 38%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1mg 4.58mg 33%
Folate 130µg 49µg 20%
Calories 127kcal 486kcal 18%
Protein 8.67g 16.54g 16%
Saturated fat 0.073g 3.33g 15%
Vitamin B2 0.058mg 0.17mg 9%
Vitamin B6 0.12mg 9%
Vitamin K 8.4µg 7%
Carbs 22.8g 42.12g 6%
Choline 30.5mg 6%
Monounsaturated fat 0.039g 2.309g 6%
Vitamin B5 0.22mg 4%
Vitamin E 0.03mg 0.5mg 3%
Sodium 1mg 16mg 1%
Protein per 100 calories 6.8g 3.4g N/A
Calories per 10 g protein 146kcal 294kcal N/A
Weight per 100 calories 79g 21g N/A
Unsaturated / Saturated Fat ratio 4.3 7.8 N/A
Vitamin C 1.2mg 1.6mg 0%
Net carbs 16.4g 7.72g N/A
Potassium 405mg 407mg 0%
Sugar 0.32g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.104mg 0.436mg 0%
Threonine 0.319mg 0.709mg 0%
Isoleucine 0.41mg 0.801mg 0%
Leucine 0.736mg 1.371mg 0%
Lysine 0.607mg 0.97mg 0%
Methionine 0.113mg 0.588mg 0%
Phenylalanine 0.511mg 1.016mg 0%
Valine 0.5mg 0.95mg 0%
Histidine 0.238mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 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 +1054.1%
Contains more ProteinProtein +90.8%
Contains more FatsFats +6048%
Contains more CarbsCarbs +84.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 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 -97.8%
Contains more Mono. FatMonounsaturated fat +5820.5%
Contains more Poly. FatPolyunsaturated fat +8412.6%

People also compare

Kidney beans
Kidney beans vs Yellow beans raw
Yellow beans raw
Kidney beans
Kidney beans vs White beans raw
White beans raw
Kidney beans
Kidney beans vs Fava beans raw
Fava beans raw
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.