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  6. Fava beans vs. Chia seeds

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

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How are fava beans and chia seeds different?

  • Chia seeds have more fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than fava beans.
  • Daily need coverage for fiber for chia seeds is 116% higher.
  • Chia seeds have a lower glycemic index (15) than fava beans (79).

Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Fava beans 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
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 -68.8%
Contains more MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +1652.8%
Contains more PotassiumPotassium +51.9%
Contains more IronIron +414.7%
Contains more CopperCopper +256.8%
Contains more ZincZinc +353.5%
Contains more PhosphorusPhosphorus +588%
Contains more ManganeseManganese +546.8%
Contains more SeleniumSelenium +2023.1%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +112.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +539.2%
Contains more Vitamin B2Vitamin B2 +91%
Contains more Vitamin B3Vitamin B3 +1141.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Chia seeds DV% diff.
Polyunsaturated fat 0.164g 23.665g 157%
Fiber 5.4g 34.4g 116%
Phosphorus 125mg 860mg 105%
Manganese 0.421mg 2.723mg 100%
Selenium 2.6µg 55.2µg 96%
Iron 1.5mg 7.72mg 78%
Copper 0.259mg 0.924mg 74%
Magnesium 43mg 335mg 70%
Calcium 36mg 631mg 60%
Vitamin B3 0.711mg 8.83mg 51%
Fats 0.4g 30.74g 47%
Vitamin B1 0.097mg 0.62mg 44%
Zinc 1.01mg 4.58mg 32%
Calories 110kcal 486kcal 19%
Protein 7.6g 16.54g 18%
Saturated fat 0.066g 3.33g 15%
Folate 104µg 49µg 14%
Carbs 19.65g 42.12g 7%
Vitamin B6 0.072mg 6%
Monounsaturated fat 0.079g 2.309g 6%
Choline 30.6mg 6%
Vitamin B2 0.089mg 0.17mg 6%
Potassium 268mg 407mg 4%
Vitamin E 0.02mg 0.5mg 3%
Vitamin B5 0.157mg 3%
Vitamin K 2.9µg 2%
Vitamin C 0.3mg 1.6mg 1%
Net carbs 14.25g 7.72g N/A
Sugar 1.82g N/A
Sodium 5mg 16mg 0%
Vitamin A 1µg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.072mg 0.436mg 0%
Threonine 0.27mg 0.709mg 0%
Isoleucine 0.306mg 0.801mg 0%
Leucine 0.572mg 1.371mg 0%
Lysine 0.486mg 0.97mg 0%
Methionine 0.062mg 0.588mg 0%
Phenylalanine 0.321mg 1.016mg 0%
Valine 0.338mg 0.95mg 0%
Histidine 0.193mg 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% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 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 +1133.4%
Contains more ProteinProtein +117.6%
Contains more FatsFats +7585%
Contains more CarbsCarbs +114.4%
Contains more OtherOther +492.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 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%
Contains more Mono. FatMonounsaturated fat +2822.8%
Contains more Poly. FatPolyunsaturated fat +14329.9%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.