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  6. Green bean raw vs. Chia seeds

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

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How are green bean raw and chia seeds different?

  • Chia seeds are higher than green bean raw in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 127% more than green bean raw.

Beans, snap, green, raw and Seeds, chia seeds, dried types were used in this article.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 -62.5%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +92.9%
Contains more IronIron +649.5%
Contains more CopperCopper +1239.1%
Contains more ZincZinc +1808.3%
Contains more PhosphorusPhosphorus +2163.2%
Contains more ManganeseManganese +1160.6%
Contains more SeleniumSelenium +9100%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +662.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +656.1%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +1103%
Contains more FolateFolate +48.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Chia seeds DV% diff.
Polyunsaturated fat 0.113g 23.665g 157%
Fiber 2.7g 34.4g 127%
Phosphorus 38mg 860mg 117%
Manganese 0.216mg 2.723mg 109%
Selenium 0.6µg 55.2µg 99%
Copper 0.069mg 0.924mg 95%
Iron 1.03mg 7.72mg 84%
Magnesium 25mg 335mg 74%
Calcium 37mg 631mg 59%
Vitamin B3 0.734mg 8.83mg 51%
Fats 0.22g 30.74g 47%
Vitamin B1 0.082mg 0.62mg 45%
Zinc 0.24mg 4.58mg 39%
Vitamin K 43µg 36%
Protein 1.83g 16.54g 29%
Calories 31kcal 486kcal 23%
Saturated fat 0.05g 3.33g 15%
Carbs 6.97g 42.12g 12%
Vitamin C 12.2mg 1.6mg 12%
Vitamin B6 0.141mg 11%
Monounsaturated fat 0.01g 2.309g 6%
Potassium 211mg 407mg 6%
Vitamin B5 0.225mg 5%
Vitamin B2 0.104mg 0.17mg 5%
Vitamin A 35µg 4%
Folate 33µg 49µg 4%
Choline 15.3mg 3%
Fructose 1.39g 2%
Vitamin E 0.41mg 0.5mg 1%
Net carbs 4.27g 7.72g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 6mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.019mg 0.436mg 0%
Threonine 0.079mg 0.709mg 0%
Isoleucine 0.066mg 0.801mg 0%
Leucine 0.112mg 1.371mg 0%
Lysine 0.088mg 0.97mg 0%
Methionine 0.022mg 0.588mg 0%
Phenylalanine 0.067mg 1.016mg 0%
Valine 0.09mg 0.95mg 0%
Histidine 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +1457.2%
Contains more ProteinProtein +803.8%
Contains more FatsFats +13872.7%
Contains more CarbsCarbs +504.3%
Contains more OtherOther +627.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -98.5%
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +20842.5%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.