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  6. Great northern beans vs. Chia seeds

Great northern beans vs. Chia seeds — In-Depth Nutrition Comparison

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Differences between great northern beans and chia seeds

  • Great northern beans contains less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and fats than chia seeds.
  • Chia seeds' daily need coverage for fiber is 110% higher.

The food types used in this comparison are Beans, great northern, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 -87.5%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +827.9%
Contains more IronIron +262.4%
Contains more CopperCopper +274.1%
Contains more ZincZinc +420.5%
Contains more PhosphorusPhosphorus +421.2%
Contains more ManganeseManganese +425.7%
Contains more SeleniumSelenium +1246.3%
~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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77%
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 FolateFolate +108.2%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +292.4%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B3Vitamin B3 +1196.6%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Great northern beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.187g 23.665g 157%
Fiber 7g 34.4g 110%
Phosphorus 165mg 860mg 99%
Manganese 0.518mg 2.723mg 96%
Selenium 4.1µg 55.2µg 93%
Copper 0.247mg 0.924mg 75%
Iron 2.13mg 7.72mg 70%
Magnesium 50mg 335mg 68%
Calcium 68mg 631mg 56%
Vitamin B3 0.681mg 8.83mg 51%
Fats 0.45g 30.74g 47%
Vitamin B1 0.158mg 0.62mg 39%
Zinc 0.88mg 4.58mg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Calories 118kcal 486kcal 18%
Protein 8.33g 16.54g 16%
Saturated fat 0.14g 3.33g 15%
Folate 102µg 49µg 13%
Vitamin B2 0.059mg 0.17mg 9%
Vitamin B6 0.117mg 9%
Carbs 21.09g 42.12g 7%
Monounsaturated fat 0.021g 2.309g 6%
Vitamin B5 0.266mg 5%
Vitamin E 0.5mg 3%
Sodium 2mg 16mg 1%
Protein per 100 calories 7.1g 3.4g N/A
Calories per 10 g protein 142kcal 294kcal N/A
Weight per 100 calories 85g 21g N/A
Unsaturated / Saturated Fat ratio 1.5 7.8 N/A
Vitamin C 1.3mg 1.6mg 0%
Net carbs 14.09g 7.72g N/A
Potassium 391mg 407mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.099mg 0.436mg 0%
Threonine 0.351mg 0.709mg 0%
Isoleucine 0.368mg 0.801mg 0%
Leucine 0.665mg 1.371mg 0%
Lysine 0.572mg 0.97mg 0%
Methionine 0.125mg 0.588mg 0%
Phenylalanine 0.451mg 1.016mg 0%
Valine 0.436mg 0.95mg 0%
Histidine 0.232mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +1089.7%
Contains more ProteinProtein +98.6%
Contains more FatsFats +6731.1%
Contains more CarbsCarbs +99.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -95.8%
Contains more Mono. FatMonounsaturated fat +10895.2%
Contains more Poly. FatPolyunsaturated fat +12555.1%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.