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  6. Chia seeds vs. Cranberry bean raw

Chia seeds vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and cranberry bean raw

  • Chia seeds are higher in manganese, selenium, phosphorus, calcium, vitamin B3, magnesium, fiber, and iron, yet cranberry bean raw is higher in folate and potassium.
  • Cranberry bean raw covers your daily folate needs 139% more than chia seeds.
  • Chia seeds contain 6 times more vitamin B3 than cranberry bean raw. While chia seeds contain 8.83mg of vitamin B3, cranberry bean raw contains only 1.455mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Beans, cranberry (roman), mature seeds, raw.

Infographic

Chia seeds vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +114.7%
Contains more CalciumCalcium +396.9%
Contains more IronIron +54.4%
Contains more CopperCopper +16.4%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +131.2%
Contains more ManganeseManganese +196%
Contains more SeleniumSelenium +334.6%
Contains more PotassiumPotassium +227.3%
Contains less SodiumSodium -62.5%

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +506.9%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more FolateFolate +1132.7%
~equal in Vitamin A ~0µg
~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 bean raw DV% diff.
Polyunsaturated fat 23.665g 0.527g 154%
Folate 49µg 604µg 139%
Manganese 2.723mg 0.92mg 78%
Selenium 55.2µg 12.7µg 77%
Phosphorus 860mg 372mg 70%
Calcium 631mg 127mg 50%
Vitamin B3 8.83mg 1.455mg 46%
Fats 30.74g 1.23g 45%
Magnesium 335mg 156mg 43%
Fiber 34.4g 24.7g 39%
Iron 7.72mg 5mg 34%
Potassium 407mg 1332mg 27%
Vitamin B6 0.309mg 24%
Vitamin B5 0.748mg 15%
Copper 0.924mg 0.794mg 14%
Saturated fat 3.33g 0.316g 14%
Protein 16.54g 23.03g 13%
Vitamin B1 0.62mg 0.747mg 11%
Zinc 4.58mg 3.63mg 9%
Calories 486kcal 335kcal 8%
Carbs 42.12g 60.05g 6%
Monounsaturated fat 2.309g 0.106g 6%
Vitamin B2 0.17mg 0.213mg 3%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 35.35g N/A
Sodium 16mg 6mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.273mg 0%
Threonine 0.709mg 0.969mg 0%
Isoleucine 0.801mg 1.017mg 0%
Leucine 1.371mg 1.838mg 0%
Lysine 0.97mg 1.58mg 0%
Methionine 0.588mg 0.346mg 0%
Phenylalanine 1.016mg 1.245mg 0%
Valine 0.95mg 1.205mg 0%
Histidine 0.531mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2399.2%
Contains more OtherOther +45.5%
Contains more ProteinProtein +39.2%
Contains more CarbsCarbs +42.6%
Contains more WaterWater +113.6%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2078.3%
Contains more Poly. FatPolyunsaturated fat +4390.5%
Contains less Sat. FatSaturated fat -90.5%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.