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  6. Chia seeds vs. Baked beans

Chia seeds vs. Baked beans — In-Depth Nutrition Comparison

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Differences between Chia seeds and Baked beans

  • Baked beans contain less Fiber, Manganese, Phosphorus, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds's daily need coverage for Fiber is 116% higher.
  • Baked beans contain 22 times less Vitamin B3 than Chia seeds. Chia seeds contains 8.83mg of Vitamin B3, while Baked beans contain 0.408mg.

The food types used in this comparison are Seeds, chia seeds, dried and Beans, baked, home prepared.

Infographic

Chia seeds vs Baked beans 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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +934.4%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +287.9%
Contains more CopperCopper +481.1%
Contains more ZincZinc +527.4%
Contains more PhosphorusPhosphorus +689%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +967.8%
Contains more SeleniumSelenium +868.4%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +355.9%
Contains more Vitamin B2Vitamin B2 +246.9%
Contains more Vitamin B3Vitamin B3 +2064.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~48µg
~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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more ProteinProtein +198.6%
Contains more FatsFats +496.9%
Contains more CarbsCarbs +94.7%
Contains more OtherOther +91.2%
Contains more WaterWater +1023.6%

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
40% 44% 15%
Saturated Fat: Sat. Fat 1.948 g
Monounsaturated Fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Poly. FatPolyunsaturated fat +3098%
Contains less Sat. FatSaturated Fat -41.5%
~equal in Monounsaturated Fat ~2.133g

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 Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Baked beans Opinion
Calories 486kcal 155kcal Chia seeds
Protein 16.54g 5.54g Chia seeds
Fats 30.74g 5.15g Chia seeds
Vitamin C 1.6mg 1.1mg Chia seeds
Net carbs 7.72g 16.13g Baked beans
Carbs 42.12g 21.63g Chia seeds
Cholesterol 0mg 5mg Chia seeds
Magnesium 335mg 43mg Chia seeds
Calcium 631mg 61mg Chia seeds
Potassium 407mg 358mg Chia seeds
Iron 7.72mg 1.99mg Chia seeds
Fiber 34.4g 5.5g Chia seeds
Copper 0.924mg 0.159mg Chia seeds
Zinc 4.58mg 0.73mg Chia seeds
Phosphorus 860mg 109mg Chia seeds
Sodium 16mg 422mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.255mg Chia seeds
Selenium 55.2µg 5.7µg Chia seeds
Vitamin B1 0.62mg 0.136mg Chia seeds
Vitamin B2 0.17mg 0.049mg Chia seeds
Vitamin B3 8.83mg 0.408mg Chia seeds
Vitamin B5 0.155mg Baked beans
Vitamin B6 0.09mg Baked beans
Folate 49µg 48µg Chia seeds
Trans Fat 0.14g 0g Baked beans
Saturated Fat 3.33g 1.948g Baked beans
Monounsaturated Fat 2.309g 2.133g Chia seeds
Polyunsaturated fat 23.665g 0.74g Chia seeds
Tryptophan 0.436mg 0.067mg Chia seeds
Threonine 0.709mg 0.228mg Chia seeds
Isoleucine 0.801mg 0.242mg Chia seeds
Leucine 1.371mg 0.428mg Chia seeds
Lysine 0.97mg 0.379mg Chia seeds
Methionine 0.588mg 0.086mg Chia seeds
Phenylalanine 1.016mg 0.287mg Chia seeds
Valine 0.95mg 0.282mg Chia seeds
Histidine 0.531mg 0.153mg 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 Baked beans
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
9%
Baked beans
Minerals Daily Need Coverage Score
221%
Chia seeds
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 406mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 25)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.8)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
Which food is lower in Saturated Fat?
Baked beans
Baked beans is lower in Saturated Fat (difference - 1.382g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.