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  6. Pinto beans vs. Chia seeds

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

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How are pinto beans and chia seeds different?

  • Chia seeds have more phosphorus, fiber, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and fats than pinto beans.
  • Daily need coverage for phosphorus for chia seeds is 102% higher.
  • Chia seeds have a lower glycemic index (15) than pinto beans (39).

Beans, pinto, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Pinto beans vs Chia seeds infographic
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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% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
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 -93.8%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +1271.7%
Contains more IronIron +269.4%
Contains more CopperCopper +321.9%
Contains more ZincZinc +367.3%
Contains more PhosphorusPhosphorus +485%
Contains more ManganeseManganese +501.1%
Contains more SeleniumSelenium +790.3%
~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 2.7% 0% 0% 19% 48% 14% 6% 13% 53% 0% 8.8% 129%
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 EVitamin E +88%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +251%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +221.2%
Contains more Vitamin B2Vitamin B2 +174.2%
Contains more Vitamin B3Vitamin B3 +2676.7%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.235g 23.665g 156%
Fiber 9g 34.4g 102%
Phosphorus 147mg 860mg 102%
Manganese 0.453mg 2.723mg 99%
Selenium 6.2µg 55.2µg 89%
Copper 0.219mg 0.924mg 78%
Iron 2.09mg 7.72mg 70%
Magnesium 50mg 335mg 68%
Calcium 46mg 631mg 59%
Vitamin B3 0.318mg 8.83mg 53%
Fats 0.65g 30.74g 46%
Vitamin B1 0.193mg 0.62mg 36%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 0.98mg 4.58mg 33%
Folate 172µg 49µg 31%
Vitamin B6 0.229mg 18%
Calories 143kcal 486kcal 17%
Protein 9.01g 16.54g 15%
Saturated fat 0.136g 3.33g 15%
Vitamin B2 0.062mg 0.17mg 8%
Starch 15.15g 6%
Choline 35.3mg 6%
Carbs 26.22g 42.12g 5%
Monounsaturated fat 0.133g 2.309g 5%
Vitamin B5 0.21mg 4%
Vitamin E 0.94mg 0.5mg 3%
Vitamin K 3.5µg 3%
Vitamin C 0.8mg 1.6mg 1%
Potassium 436mg 407mg 1%
Sodium 1mg 16mg 1%
Protein per 100 calories 6.3g 3.4g N/A
Calories per 10 g protein 159kcal 294kcal N/A
Weight per 100 calories 70g 21g N/A
Unsaturated / Saturated Fat ratio 2.7 7.8 N/A
Net carbs 17.22g 7.72g N/A
Sugar 0.34g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.108mg 0.436mg 0%
Threonine 0.331mg 0.709mg 0%
Isoleucine 0.426mg 0.801mg 0%
Leucine 0.765mg 1.371mg 0%
Lysine 0.63mg 0.97mg 0%
Methionine 0.117mg 0.588mg 0%
Phenylalanine 0.531mg 1.016mg 0%
Valine 0.519mg 0.95mg 0%
Histidine 0.247mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 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 +985.3%
Contains more ProteinProtein +83.6%
Contains more FatsFats +4629.2%
Contains more CarbsCarbs +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 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 -95.9%
Contains more Mono. FatMonounsaturated fat +1636.1%
Contains more Poly. FatPolyunsaturated fat +9970.2%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.