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  6. Chia seeds vs. Cranberry beans

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

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What are the main differences between chia seeds and cranberry beans?

  • Chia seeds are richer in phosphorus, fiber, manganese, selenium, copper, iron, magnesium, calcium, and vitamin B3, yet cranberry beans is richer in folate.
  • Chia seeds' daily need coverage for phosphorus is 104% higher.
  • Chia seeds have 42 times more selenium than cranberry beans. Chia seeds have 55.2µg of selenium, while cranberry beans has 1.3µg.
  • Chia seeds have a lower glycemic index than cranberry beans.

We used Seeds, chia seeds, dried and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Chia seeds vs Cranberry 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +1162%
Contains more IronIron +269.4%
Contains more CopperCopper +300%
Contains more ZincZinc +301.8%
Contains more PhosphorusPhosphorus +537%
Contains more ManganeseManganese +635.9%
Contains more SeleniumSelenium +4146.2%
Contains less SodiumSodium -93.8%
~equal in Potassium ~387mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +195.2%
Contains more Vitamin B2Vitamin B2 +146.4%
Contains more Vitamin B3Vitamin B3 +1614.6%
Contains more FolateFolate +322.4%
~equal in Vitamin A ~µg
~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 Cranberry beans DV% diff.
Polyunsaturated fat 23.665g 0.199g 156%
Phosphorus 860mg 135mg 104%
Fiber 34.4g 8.6g 103%
Manganese 2.723mg 0.37mg 102%
Selenium 55.2µg 1.3µg 98%
Copper 0.924mg 0.231mg 77%
Iron 7.72mg 2.09mg 70%
Magnesium 335mg 50mg 68%
Calcium 631mg 50mg 58%
Vitamin B3 8.83mg 0.515mg 52%
Fats 30.74g 0.46g 47%
Folate 49µg 207µg 40%
Vitamin B1 0.62mg 0.21mg 34%
Zinc 4.58mg 1.14mg 31%
Calories 486kcal 136kcal 18%
Saturated fat 3.33g 0.119g 15%
Protein 16.54g 9.34g 14%
Vitamin B2 0.17mg 0.069mg 8%
Vitamin B6 0.081mg 6%
Carbs 42.12g 24.46g 6%
Monounsaturated fat 2.309g 0.04g 6%
Vitamin B5 0.24mg 5%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 1mg 1%
Potassium 407mg 387mg 1%
Net carbs 7.72g 15.86g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.111mg 0%
Threonine 0.709mg 0.393mg 0%
Isoleucine 0.801mg 0.412mg 0%
Leucine 1.371mg 0.746mg 0%
Lysine 0.97mg 0.641mg 0%
Methionine 0.588mg 0.14mg 0%
Phenylalanine 1.016mg 0.505mg 0%
Valine 0.95mg 0.489mg 0%
Histidine 0.531mg 0.26mg 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +77.1%
Contains more FatsFats +6582.6%
Contains more CarbsCarbs +72.2%
Contains more OtherOther +340.4%
Contains more WaterWater +1014.7%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +5672.5%
Contains more Poly. FatPolyunsaturated fat +11792%
Contains less Sat. FatSaturated fat -96.4%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.