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Seed vs Bean - In-Depth Nutrition Comparison

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How are Seed and Bean different?

  • Seed is richer in Fiber, Manganese, Phosphorus, Calcium, Selenium, Vitamin B3, Magnesium, and Iron, while Bean is higher in Folate, and Potassium.
  • Bean covers your daily need of Folate 119% more than Seed.
  • Seed contains 8 times more Vitamin B3 than Bean. Seed contains 8.83mg of Vitamin B3, while Bean contains 1.174mg.

Seeds, chia seeds, dried and Beans, pinto, mature seeds, raw types were used in this article.

Infographic

Seed vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
Bean
Contains more Calcium +458.4%
Contains more Iron +52.3%
Contains more Magnesium +90.3%
Contains more Phosphorus +109.2%
Contains more Zinc +100.9%
Contains more Potassium +242.3%
Contains less Sodium -25%
Equal in Copper - 0.893
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains more Calcium +458.4%
Contains more Iron +52.3%
Contains more Magnesium +90.3%
Contains more Phosphorus +109.2%
Contains more Zinc +100.9%
Contains more Potassium +242.3%
Contains less Sodium -25%
Equal in Copper - 0.893

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
3
:
8
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B3 +652.1%
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%
Contains more Folate +971.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +138.1%
Contains more Vitamin B3 +652.1%
Contains more Vitamin C +293.8%
Contains more Vitamin B1 +15%
Contains more Vitamin B2 +24.7%
Contains more Folate +971.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seed Bean Opinion
Net carbs 7.72g 47.05g Bean
Protein 16.54g 21.42g Bean
Fats 30.74g 1.23g Seed
Carbs 42.12g 62.55g Bean
Calories 486kcal 347kcal Seed
Starch g 34.17g Bean
Fructose g 0g Bean
Sugar g 2.11g Seed
Fiber 34.4g 15.5g Seed
Calcium 631mg 113mg Seed
Iron 7.72mg 5.07mg Seed
Magnesium 335mg 176mg Seed
Phosphorus 860mg 411mg Seed
Potassium 407mg 1393mg Bean
Sodium 16mg 12mg Bean
Zinc 4.58mg 2.28mg Seed
Copper 0.924mg 0.893mg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.21mg Seed
Vitamin D IU 0IU Bean
Vitamin D µg 0µg Bean
Vitamin C 1.6mg 6.3mg Bean
Vitamin B1 0.62mg 0.713mg Bean
Vitamin B2 0.17mg 0.212mg Bean
Vitamin B3 8.83mg 1.174mg Seed
Vitamin B5 mg 0.785mg Bean
Vitamin B6 mg 0.474mg Bean
Folate 49µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.6µg Bean
Tryptophan 0.436mg 0.237mg Seed
Threonine 0.709mg 0.81mg Bean
Isoleucine 0.801mg 0.871mg Bean
Leucine 1.371mg 1.558mg Bean
Lysine 0.97mg 1.356mg Bean
Methionine 0.588mg 0.259mg Seed
Phenylalanine 1.016mg 1.095mg Bean
Valine 0.95mg 0.998mg Bean
Histidine 0.531mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Bean
Saturated Fat 3.33g 0.235g Bean
Monounsaturated Fat 2.309g 0.229g Seed
Polyunsaturated fat 23.665g 0.407g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
70
Bean
Mineral Summary Score
195
Seed
126
Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
129%
Bean
Carbohydrates
42%
Seed
63%
Bean
Fats
142%
Seed
6%
Bean

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 18)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1.5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 3.095g)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.