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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 beans and chia seeds?

  • Mung beans are richer in folate and potassium, yet chia seeds are richer in selenium, manganese, fiber, phosphorus, calcium, vitamin B3, magnesium, and zinc.
  • Mung beans' daily need coverage for folate is 144% higher.
  • Mung beans have 3 times more potassium than chia seeds. Mung beans have 1246mg of potassium, while chia seeds have 407mg.
  • Chia seeds have a lower glycemic index than mung beans.

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% 2% 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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Mung bean Chia seeds DV% diff.
Polyunsaturated fat 0.384g 23.665g 155%
Folate 625µg 49µg 144%
Selenium 8.2µg 55.2µg 85%
Manganese 1.035mg 2.723mg 73%
Fiber 16.3g 34.4g 72%
Phosphorus 367mg 860mg 70%
Calcium 132mg 631mg 50%
Fats 1.15g 30.74g 46%
Vitamin B3 2.251mg 8.83mg 41%
Vitamin B5 1.91mg 38%
Magnesium 189mg 335mg 35%
Vitamin B6 0.382mg 29%
Potassium 1246mg 407mg 25%
Choline 97.9mg 18%
Zinc 2.68mg 4.58mg 17%
Protein 23.86g 16.54g 15%
Saturated fat 0.348g 3.33g 14%
Iron 6.74mg 7.72mg 12%
Vitamin K 9µg 8%
Carbs 62.62g 42.12g 7%
Calories 347kcal 486kcal 7%
Monounsaturated fat 0.161g 2.309g 5%
Vitamin B2 0.233mg 0.17mg 5%
Vitamin C 4.8mg 1.6mg 4%
Copper 0.941mg 0.924mg 2%
Vitamin A 6µg 1%
Net carbs 46.32g 7.72g N/A
Sugar 6.6g N/A
Sodium 15mg 16mg 0%
Vitamin E 0.51mg 0.5mg 0%
Vitamin B1 0.621mg 0.62mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.26mg 0.436mg 0%
Threonine 0.782mg 0.709mg 0%
Isoleucine 1.008mg 0.801mg 0%
Leucine 1.847mg 1.371mg 0%
Lysine 1.664mg 0.97mg 0%
Methionine 0.286mg 0.588mg 0%
Phenylalanine 1.443mg 1.016mg 0%
Valine 1.237mg 0.95mg 0%
Histidine 0.695mg 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
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%

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.