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  6. Seed vs. Bean raw

Seed vs. Bean raw — In-Depth Nutrition Comparison

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How are Seed and Bean raw different?

  • Seed 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 Seed.
  • Seed contains 8 times more Vitamin B3 than Bean raw. Seed 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

Seed 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.
Seed
Seed
8
:
2
Bean raw
Bean raw
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 Manganese +137.2%
Contains more Selenium +97.8%
Contains more Potassium +242.3%
Contains less Sodium -25%
Equal in Copper - 0.893
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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 Manganese +137.2%
Contains more Selenium +97.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Seed
Seed
3
:
8
Bean raw
Bean raw
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%
Seed
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%
Bean raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Bean raw
Bean raw
Contains more Fats +2399.2%
Contains more Other +38.3%
Contains more Protein +29.5%
Contains more Carbs +48.5%
Contains more Water +95.3%
Seed
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
Bean raw
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 Fats +2399.2%
Contains more Other +38.3%
Contains more Protein +29.5%
Contains more Carbs +48.5%
Contains more Water +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Bean raw
Bean raw
Contains more Monounsaturated Fat +908.3%
Contains more Polyunsaturated fat +5714.5%
Contains less Saturated Fat -92.9%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +908.3%
Contains more Polyunsaturated fat +5714.5%
Contains less Saturated 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.
Seed 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 Seed Bean raw Opinion
Net carbs 7.72g 47.05g Bean raw
Protein 16.54g 21.42g Bean raw
Fats 30.74g 1.23g Seed
Carbs 42.12g 62.55g Bean raw
Calories 486kcal 347kcal Seed
Starch 34.17g Bean raw
Sugar 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 raw
Sodium 16mg 12mg Bean raw
Zinc 4.58mg 2.28mg Seed
Copper 0.924mg 0.893mg Seed
Manganese 2.723mg 1.148mg Seed
Selenium 55.2µg 27.9µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.21mg Seed
Vitamin C 1.6mg 6.3mg Bean raw
Vitamin B1 0.62mg 0.713mg Bean raw
Vitamin B2 0.17mg 0.212mg Bean raw
Vitamin B3 8.83mg 1.174mg Seed
Vitamin B5 0.785mg Bean raw
Vitamin B6 0.474mg Bean raw
Folate 49µg 525µg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.436mg 0.237mg Seed
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 Seed
Phenylalanine 1.016mg 1.095mg Bean raw
Valine 0.95mg 0.998mg Bean raw
Histidine 0.531mg 0.556mg Bean raw
Trans Fat 0.14g 0g Bean raw
Saturated Fat 3.33g 0.235g Bean raw
Monounsaturated Fat 2.309g 0.229g Seed
Polyunsaturated fat 23.665g 0.407g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
70%
Bean raw
Minerals Daily Need Coverage Score
221%
Seed
131%
Bean raw

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 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. Seed - 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.