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  6. Mung bean vs. Chia seeds

Mung bean vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between Mung bean and Chia seeds?

  • Mung bean is richer in Folate, and Potassium, yet Chia seeds is richer in Selenium, Manganese, Fiber, Phosphorus, Calcium, Vitamin B3, Magnesium, and Zinc.
  • Mung bean's daily need coverage for Folate is 144% higher.
  • Mung bean has 3 times more Potassium than Chia seeds. Mung bean has 1246mg of Potassium, while Chia seeds has 407mg.

We used Mung beans, mature seeds, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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 more PotassiumPotassium +206.1%
Contains more MagnesiumMagnesium +77.2%
Contains more CalciumCalcium +378%
Contains more IronIron +14.5%
Contains more ZincZinc +70.9%
Contains more PhosphorusPhosphorus +134.3%
Contains more ManganeseManganese +163.1%
Contains more SeleniumSelenium +573.2%
~equal in Copper ~0.924mg
~equal in Sodium ~16mg

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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +111.1%
Contains more Vitamin B2Vitamin B2 +37.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1175.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +292.3%
~equal in Vitamin E ~0.5mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 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 ProteinProtein +44.3%
Contains more CarbsCarbs +48.7%
Contains more WaterWater +56%
Contains more FatsFats +2573%
Contains more OtherOther +44.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated Fat: Sat. Fat 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 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 -89.5%
Contains more Mono. FatMonounsaturated Fat +1334.2%
Contains more Poly. FatPolyunsaturated fat +6062.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mung bean Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mung bean Chia seeds Opinion
Calories 347kcal 486kcal Chia seeds
Protein 23.86g 16.54g Mung bean
Fats 1.15g 30.74g Chia seeds
Vitamin C 4.8mg 1.6mg Mung bean
Net carbs 46.32g 7.72g Mung bean
Carbs 62.62g 42.12g Mung bean
Magnesium 189mg 335mg Chia seeds
Calcium 132mg 631mg Chia seeds
Potassium 1246mg 407mg Mung bean
Iron 6.74mg 7.72mg Chia seeds
Sugar 6.6g Chia seeds
Fiber 16.3g 34.4g Chia seeds
Copper 0.941mg 0.924mg Mung bean
Zinc 2.68mg 4.58mg Chia seeds
Phosphorus 367mg 860mg Chia seeds
Sodium 15mg 16mg Mung bean
Vitamin A 114IU 54IU Mung bean
Vitamin A 6µg Mung bean
Vitamin E 0.51mg 0.5mg Mung bean
Manganese 1.035mg 2.723mg Chia seeds
Selenium 8.2µg 55.2µg Chia seeds
Vitamin B1 0.621mg 0.62mg Mung bean
Vitamin B2 0.233mg 0.17mg Mung bean
Vitamin B3 2.251mg 8.83mg Chia seeds
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.382mg Mung bean
Vitamin K 9µg Mung bean
Folate 625µg 49µg Mung bean
Trans Fat 0g 0.14g Mung bean
Choline 97.9mg Mung bean
Saturated Fat 0.348g 3.33g Mung bean
Monounsaturated Fat 0.161g 2.309g Chia seeds
Polyunsaturated fat 0.384g 23.665g Chia seeds
Tryptophan 0.26mg 0.436mg Chia seeds
Threonine 0.782mg 0.709mg Mung bean
Isoleucine 1.008mg 0.801mg Mung bean
Leucine 1.847mg 1.371mg Mung bean
Lysine 1.664mg 0.97mg Mung bean
Methionine 0.286mg 0.588mg Chia seeds
Phenylalanine 1.443mg 1.016mg Mung bean
Valine 1.237mg 0.95mg Mung bean
Histidine 0.695mg 0.531mg Mung bean
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mung bean Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
32%
Chia seeds
Minerals Daily Need Coverage Score
126%
Mung bean
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 2.982g)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 6.6g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 16)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.