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  6. Chia seeds vs. Adzuki bean

Chia seeds vs. Adzuki bean — In-Depth Nutrition Comparison

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How are Chia seeds and Adzuki bean different?

  • Chia seeds is higher than Adzuki bean in Fiber, Phosphorus, Selenium, Manganese, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Chia seeds covers your daily need of Fiber 108% more than Adzuki bean.
  • Chia seeds contains 46 times more Selenium than Adzuki bean. Chia seeds contains 55.2µg of Selenium, while Adzuki bean contains 1.2µg.

Seeds, chia seeds, dried and Beans, adzuki, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Chia seeds vs Adzuki 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" 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 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +544.2%
Contains more CalciumCalcium +2153.6%
Contains more IronIron +286%
Contains more CopperCopper +210.1%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +411.9%
Contains more ManganeseManganese +375.2%
Contains more SeleniumSelenium +4500%
Contains more PotassiumPotassium +30.7%
Contains less SodiumSodium -50%

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 0% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +439.1%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +1131.5%
Contains more FolateFolate +146.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +119.9%
Contains more FatsFats +30640%
Contains more CarbsCarbs +70%
Contains more OtherOther +263.6%
Contains more WaterWater +1042.9%

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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +25555.6%
Contains more Poly. FatPolyunsaturated fat +112590.5%
Contains less Sat. FatSaturated Fat -98.9%

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 Adzuki bean
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Adzuki bean Opinion
Calories 486kcal 128kcal Chia seeds
Protein 16.54g 7.52g Chia seeds
Fats 30.74g 0.1g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 17.47g Adzuki bean
Carbs 42.12g 24.77g Chia seeds
Magnesium 335mg 52mg Chia seeds
Calcium 631mg 28mg Chia seeds
Potassium 407mg 532mg Adzuki bean
Iron 7.72mg 2mg Chia seeds
Fiber 34.4g 7.3g Chia seeds
Copper 0.924mg 0.298mg Chia seeds
Zinc 4.58mg 1.77mg Chia seeds
Phosphorus 860mg 168mg Chia seeds
Sodium 16mg 8mg Adzuki bean
Vitamin A 54IU 6IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.573mg Chia seeds
Selenium 55.2µg 1.2µg Chia seeds
Vitamin B1 0.62mg 0.115mg Chia seeds
Vitamin B2 0.17mg 0.064mg Chia seeds
Vitamin B3 8.83mg 0.717mg Chia seeds
Vitamin B5 0.43mg Adzuki bean
Vitamin B6 0.096mg Adzuki bean
Folate 49µg 121µg Adzuki bean
Trans Fat 0.14g 0g Adzuki bean
Saturated Fat 3.33g 0.036g Adzuki bean
Monounsaturated Fat 2.309g 0.009g Chia seeds
Polyunsaturated fat 23.665g 0.021g Chia seeds
Tryptophan 0.436mg 0.072mg Chia seeds
Threonine 0.709mg 0.255mg Chia seeds
Isoleucine 0.801mg 0.3mg Chia seeds
Leucine 1.371mg 0.632mg Chia seeds
Lysine 0.97mg 0.567mg Chia seeds
Methionine 0.588mg 0.079mg Chia seeds
Phenylalanine 1.016mg 0.398mg Chia seeds
Valine 0.95mg 0.387mg Chia seeds
Histidine 0.531mg 0.198mg Chia seeds
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 Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Adzuki bean
Minerals Daily Need Coverage Score
221%
Chia seeds
47%
Adzuki bean

Comparison summary

Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 14)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 3.294g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.