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  6. Chia seeds vs. Black turtle bean

Chia seeds vs. Black turtle bean — In-Depth Nutrition Comparison

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Important differences between Chia seeds and Black turtle bean

  • Chia seeds has more Selenium, Fiber, Manganese, Phosphorus, Calcium, Vitamin B3, and Magnesium, however, Black turtle bean has more Folate, Potassium, and Vitamin B1.
  • Black turtle bean's daily need coverage for Folate is 99% more.
  • Chia seeds has 17 times more Selenium than Black turtle bean. Chia seeds has 55.2µg of Selenium, while Black turtle bean has 3.2µg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Beans, black turtle, mature seeds, raw.

Infographic

Chia seeds vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +109.4%
Contains more CalciumCalcium +294.4%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +95.5%
Contains more ManganeseManganese +172.3%
Contains more SeleniumSelenium +1625%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +12.7%
Contains less SodiumSodium -43.8%
~equal in Copper ~1mg

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% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +217.6%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +351.7%
Contains more Vitamin B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more FolateFolate +806.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +3315.6%
Contains more OtherOther +33.3%
Contains more ProteinProtein +28.5%
Contains more CarbsCarbs +50.2%
Contains more WaterWater +89.7%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +2860.3%
Contains more Poly. FatPolyunsaturated fat +6015%
Contains less Sat. FatSaturated Fat -93%

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 Black turtle bean
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Black turtle bean Opinion
Calories 486kcal 339kcal Chia seeds
Protein 16.54g 21.25g Black turtle bean
Fats 30.74g 0.9g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 47.75g Black turtle bean
Carbs 42.12g 63.25g Black turtle bean
Magnesium 335mg 160mg Chia seeds
Calcium 631mg 160mg Chia seeds
Potassium 407mg 1500mg Black turtle bean
Iron 7.72mg 8.7mg Black turtle bean
Sugar 2.12g Chia seeds
Fiber 34.4g 15.5g Chia seeds
Copper 0.924mg 1mg Black turtle bean
Zinc 4.58mg 2.2mg Chia seeds
Phosphorus 860mg 440mg Chia seeds
Sodium 16mg 9mg Black turtle bean
Vitamin A 54IU 17IU Chia seeds
Vitamin E 0.5mg 0.21mg Chia seeds
Manganese 2.723mg 1mg Chia seeds
Selenium 55.2µg 3.2µg Chia seeds
Vitamin B1 0.62mg 0.9mg Black turtle bean
Vitamin B2 0.17mg 0.193mg Black turtle bean
Vitamin B3 8.83mg 1.955mg Chia seeds
Vitamin B5 0.899mg Black turtle bean
Vitamin B6 0.286mg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Folate 49µg 444µg Black turtle bean
Trans Fat 0.14g 0g Black turtle bean
Saturated Fat 3.33g 0.232g Black turtle bean
Monounsaturated Fat 2.309g 0.078g Chia seeds
Polyunsaturated fat 23.665g 0.387g Chia seeds
Tryptophan 0.436mg 0.252mg Chia seeds
Threonine 0.709mg 0.894mg Black turtle bean
Isoleucine 0.801mg 0.938mg Black turtle bean
Leucine 1.371mg 1.697mg Black turtle bean
Lysine 0.97mg 1.459mg Black turtle bean
Methionine 0.588mg 0.32mg Chia seeds
Phenylalanine 1.016mg 1.149mg Black turtle bean
Valine 0.95mg 1.112mg Black turtle bean
Histidine 0.531mg 0.592mg Black turtle bean
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 Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
60%
Black turtle bean
Minerals Daily Need Coverage Score
221%
Chia seeds
135%
Black turtle bean

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.12g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.098g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.