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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 vitamin B1 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
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 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

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
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 EVitamin E +88%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +251%
Contains more CholineCholine +∞%
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 A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pinto beans Chia seeds DV% diff.
Polyunsaturated fat 0.235g 23.665g 156%
Phosphorus 147mg 860mg 102%
Fiber 9g 34.4g 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%
Zinc 0.98mg 4.58mg 33%
Folate 172µg 49µg 31%
Vitamin B6 0.229mg 18%
Calories 143kcal 486kcal 17%
Saturated fat 0.136g 3.33g 15%
Protein 9.01g 16.54g 15%
Vitamin B2 0.062mg 0.17mg 8%
Choline 35.3mg 6%
Starch 15.15g 6%
Monounsaturated fat 0.133g 2.309g 5%
Carbs 26.22g 42.12g 5%
Vitamin B5 0.21mg 4%
Vitamin E 0.94mg 0.5mg 3%
Vitamin K 3.5µg 3%
Sodium 1mg 16mg 1%
Vitamin C 0.8mg 1.6mg 1%
Potassium 436mg 407mg 1%
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%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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%
Contains more OtherOther +310.3%

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.