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  6. Chia seeds vs. Bean raw

Chia seeds vs. Bean raw — In-Depth Nutrition Comparison

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How are Chia seeds and Bean raw different?

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

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

Infographic

Chia seeds vs Bean raw 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +90.3%
Contains more CalciumCalcium +458.4%
Contains more IronIron +52.3%
Contains more ZincZinc +100.9%
Contains more PhosphorusPhosphorus +109.2%
Contains more ManganeseManganese +137.2%
Contains more SeleniumSelenium +97.8%
Contains more PotassiumPotassium +242.3%
Contains less SodiumSodium -25%
~equal in Copper ~0.893mg

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +652.1%
Contains more Vitamin CVitamin C +293.8%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B2Vitamin B2 +24.7%
Contains more FolateFolate +971.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +2399.2%
Contains more OtherOther +38.3%
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +48.5%
Contains more WaterWater +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +908.3%
Contains more Poly. FatPolyunsaturated fat +5714.5%
Contains less Sat. FatSaturated Fat -92.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Bean raw
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 Chia seeds Bean raw Opinion
Calories 486kcal 347kcal Chia seeds
Protein 16.54g 21.42g Bean raw
Fats 30.74g 1.23g Chia seeds
Vitamin C 1.6mg 6.3mg Bean raw
Net carbs 7.72g 47.05g Bean raw
Carbs 42.12g 62.55g Bean raw
Magnesium 335mg 176mg Chia seeds
Calcium 631mg 113mg Chia seeds
Potassium 407mg 1393mg Bean raw
Iron 7.72mg 5.07mg Chia seeds
Sugar 2.11g Chia seeds
Fiber 34.4g 15.5g Chia seeds
Copper 0.924mg 0.893mg Chia seeds
Zinc 4.58mg 2.28mg Chia seeds
Starch 34.17g Bean raw
Phosphorus 860mg 411mg Chia seeds
Sodium 16mg 12mg Bean raw
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.21mg Chia seeds
Manganese 2.723mg 1.148mg Chia seeds
Selenium 55.2µg 27.9µg Chia seeds
Vitamin B1 0.62mg 0.713mg Bean raw
Vitamin B2 0.17mg 0.212mg Bean raw
Vitamin B3 8.83mg 1.174mg Chia seeds
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg Bean raw
Vitamin K 5.6µg Bean raw
Folate 49µg 525µg Bean raw
Trans Fat 0.14g 0g Bean raw
Choline 66.2mg Bean raw
Saturated Fat 3.33g 0.235g Bean raw
Monounsaturated Fat 2.309g 0.229g Chia seeds
Polyunsaturated fat 23.665g 0.407g Chia seeds
Tryptophan 0.436mg 0.237mg Chia seeds
Threonine 0.709mg 0.81mg Bean raw
Isoleucine 0.801mg 0.871mg Bean raw
Leucine 1.371mg 1.558mg Bean raw
Lysine 0.97mg 1.356mg Bean raw
Methionine 0.588mg 0.259mg Chia seeds
Phenylalanine 1.016mg 1.095mg Bean raw
Valine 0.95mg 0.998mg Bean raw
Histidine 0.531mg 0.556mg Bean raw
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
Chia seeds Bean raw
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
32%
Chia seeds
67%
Bean raw
Minerals Daily Need Coverage Score
221%
Chia seeds
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 18)
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 Sodium?
Bean raw
Bean raw contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 3.095g)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Bean raw - 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.