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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 have 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 have 17 times more selenium than black turtle bean. Chia seeds have 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% 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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Black turtle bean DV% diff.
Polyunsaturated fat 23.665g 0.387g 155%
Folate 49µg 444µg 99%
Selenium 55.2µg 3.2µg 95%
Fiber 34.4g 15.5g 76%
Manganese 2.723mg 1mg 75%
Phosphorus 860mg 440mg 60%
Calcium 631mg 160mg 47%
Fats 30.74g 0.9g 46%
Vitamin B3 8.83mg 1.955mg 43%
Magnesium 335mg 160mg 42%
Potassium 407mg 1500mg 32%
Vitamin B1 0.62mg 0.9mg 23%
Vitamin B6 0.286mg 22%
Zinc 4.58mg 2.2mg 22%
Vitamin B5 0.899mg 18%
Saturated fat 3.33g 0.232g 14%
Iron 7.72mg 8.7mg 12%
Protein 16.54g 21.25g 9%
Copper 0.924mg 1mg 8%
Carbs 42.12g 63.25g 7%
Calories 486kcal 339kcal 7%
Monounsaturated fat 2.309g 0.078g 6%
Vitamin K 5.6µg 5%
Vitamin B2 0.17mg 0.193mg 2%
Vitamin E 0.5mg 0.21mg 2%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 47.75g N/A
Sugar 2.12g N/A
Sodium 16mg 9mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.252mg 0%
Threonine 0.709mg 0.894mg 0%
Isoleucine 0.801mg 0.938mg 0%
Leucine 1.371mg 1.697mg 0%
Lysine 0.97mg 1.459mg 0%
Methionine 0.588mg 0.32mg 0%
Phenylalanine 1.016mg 1.149mg 0%
Valine 0.95mg 1.112mg 0%
Histidine 0.531mg 0.592mg 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
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%

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.