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  6. Chia seeds vs. Adzuki bean

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

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What are the differences between chia seeds and adzuki bean?

  • Chia seeds are higher in selenium, fiber, phosphorus, calcium, magnesium, manganese, vitamin B3, and iron, yet adzuki bean is higher in folate and potassium.
  • Adzuki bean's daily need coverage for folate is 143% more.
  • Chia seeds have 18 times more selenium than adzuki bean. While chia seeds have 55.2µg of selenium, adzuki bean has only 3.1µg.
  • The glycemic index of chia seeds is lower.

We used Seeds, chia seeds, dried and Beans, adzuki, mature seeds, raw types 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more MagnesiumMagnesium +163.8%
Contains more CalciumCalcium +856.1%
Contains more IronIron +55%
Contains more PhosphorusPhosphorus +125.7%
Contains more ManganeseManganese +57.4%
Contains more SeleniumSelenium +1680.6%
Contains more PotassiumPotassium +208.1%
Contains more CopperCopper +18.4%
Contains less SodiumSodium -68.8%
~equal in Zinc ~5.04mg

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% 0% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +36.3%
Contains more Vitamin B3Vitamin B3 +235.7%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more FolateFolate +1169.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Adzuki bean DV% diff.
Polyunsaturated fat 23.665g 0.113g 157%
Folate 49µg 622µg 143%
Selenium 55.2µg 3.1µg 95%
Fiber 34.4g 12.7g 87%
Phosphorus 860mg 381mg 68%
Calcium 631mg 66mg 57%
Magnesium 335mg 127mg 50%
Fats 30.74g 0.53g 46%
Manganese 2.723mg 1.73mg 43%
Vitamin B3 8.83mg 2.63mg 39%
Iron 7.72mg 4.98mg 34%
Vitamin B5 1.471mg 29%
Vitamin B6 0.351mg 27%
Potassium 407mg 1254mg 25%
Copper 0.924mg 1.094mg 19%
Saturated fat 3.33g 0.191g 14%
Vitamin B1 0.62mg 0.455mg 14%
Calories 486kcal 329kcal 8%
Carbs 42.12g 62.9g 7%
Protein 16.54g 19.87g 7%
Monounsaturated fat 2.309g 0.05g 6%
Vitamin B2 0.17mg 0.22mg 4%
Zinc 4.58mg 5.04mg 4%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 50.2g N/A
Sodium 16mg 5mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.191mg 0%
Threonine 0.709mg 0.674mg 0%
Isoleucine 0.801mg 0.791mg 0%
Leucine 1.371mg 1.668mg 0%
Lysine 0.97mg 1.497mg 0%
Methionine 0.588mg 0.21mg 0%
Phenylalanine 1.016mg 1.052mg 0%
Valine 0.95mg 1.023mg 0%
Histidine 0.531mg 0.524mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +5700%
Contains more OtherOther +47.2%
Contains more ProteinProtein +20.1%
Contains more CarbsCarbs +49.3%
Contains more WaterWater +131.7%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +4518%
Contains more Poly. FatPolyunsaturated fat +20842.5%
Contains less Sat. FatSaturated fat -94.3%

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/173727/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.