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

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How are chia seeds and adzuki beans different?

Chia seeds are higher than adzuki beans in fiber, phosphorus, selenium, manganese, iron, copper, magnesium, calcium, vitamin B3, and fats.
Chia seeds cover your daily need for fiber 108% more than adzuki beans.
Chia seeds contain 307 times more fats than adzuki beans. Chia seeds contain 30.74g of fats, while adzuki beans contain 0.1g.
Adzuki beans have a higher glycemic index (29) than chia seeds (15).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

Adzuki bean

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

Adzuki bean

Contains more Vitamin CVitamin C	+∞%
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 Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+146.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Polyunsaturated fat	23.665g	0.021g	158%
Fiber	34.4g	7.3g	108%
Phosphorus	860mg	168mg	99%
Selenium	55.2µg	1.2µg	98%
Manganese	2.723mg	0.573mg	93%
Iron	7.72mg	2mg	72%
Copper	0.924mg	0.298mg	70%
Magnesium	335mg	52mg	67%
Calcium	631mg	28mg	60%
Vitamin B3	8.83mg	0.717mg	51%
Fats	30.74g	0.1g	47%
Vitamin B1	0.62mg	0.115mg	42%
Omega-6 (Linoleic acid)	5.835g		34%
Zinc	4.58mg	1.77mg	26%
Calories	486kcal	128kcal	18%
Protein	16.54g	7.52g	18%
Folate	49µg	121µg	18%
Saturated fat	3.33g	0.036g	15%
Vitamin B5		0.43mg	9%
Vitamin B2	0.17mg	0.064mg	8%
Vitamin B6		0.096mg	7%
Carbs	42.12g	24.77g	6%
Monounsaturated fat	2.309g	0.009g	6%
Potassium	407mg	532mg	4%
Vitamin E	0.5mg		3%
Vitamin C	1.6mg	0mg	2%
Protein per 100 calories	3.4g	5.9g	N/A
Calories per 10 g protein	294kcal	170kcal	N/A
Weight per 100 calories	21g	78g	N/A
Unsaturated / Saturated Fat ratio	7.8	0.83	N/A
Net carbs	7.72g	17.47g	N/A
Sodium	16mg	8mg	0%
Trans fat	0.14g	0g	N/A
Tryptophan	0.436mg	0.072mg	0%
Threonine	0.709mg	0.255mg	0%
Isoleucine	0.801mg	0.3mg	0%
Leucine	1.371mg	0.632mg	0%
Lysine	0.97mg	0.567mg	0%
Methionine	0.588mg	0.079mg	0%
Phenylalanine	1.016mg	0.398mg	0%
Valine	0.95mg	0.387mg	0%
Histidine	0.531mg	0.198mg	0%