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  6. Chia seeds vs. Broad bean raw

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

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How are chia seeds and broad bean raw different?

  • Chia seeds have more fiber, phosphorus, selenium, manganese, iron, magnesium, calcium, copper, vitamin B3, and vitamin B1 than broad bean raw.
  • Daily need coverage for fiber for chia seeds is 108% higher.
  • Chia seeds contain 69 times more selenium than broad bean raw. While chia seeds contain 55.2µg of selenium, broad bean raw contains only 0.8µg.
  • Chia seeds have a lower glycemic index (15) than broad bean raw (79).

Seeds, chia seeds, dried and Beans, fava, in pod, raw are the varieties used in this article.

Infographic

Chia seeds vs Broad bean raw infographic
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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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +915.2%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +398.1%
Contains more CopperCopper +129.9%
Contains more ZincZinc +358%
Contains more PhosphorusPhosphorus +566.7%
Contains less SodiumSodium -36%
Contains more ManganeseManganese +312%
Contains more SeleniumSelenium +6800%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +366.2%
Contains more Vitamin B3Vitamin B3 +292.6%
Contains more Vitamin CVitamin C +131.3%
Contains more Vitamin EVitamin E +132%
Contains more Vitamin B2Vitamin B2 +70.6%
Contains more FolateFolate +202%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Broad bean raw DV% diff.
Polyunsaturated fat 23.665g 0.342g 155%
Fiber 34.4g 7.5g 108%
Phosphorus 860mg 129mg 104%
Selenium 55.2µg 0.8µg 99%
Manganese 2.723mg 0.661mg 90%
Iron 7.72mg 1.55mg 77%
Magnesium 335mg 33mg 72%
Calcium 631mg 37mg 59%
Copper 0.924mg 0.402mg 58%
Fats 30.74g 0.73g 46%
Vitamin B3 8.83mg 2.249mg 41%
Vitamin B1 0.62mg 0.133mg 41%
Vitamin K 40.9µg 34%
Zinc 4.58mg 1mg 33%
Folate 49µg 148µg 25%
Calories 486kcal 88kcal 20%
Protein 16.54g 7.92g 17%
Saturated fat 3.33g 0.118g 15%
Vitamin B2 0.17mg 0.29mg 9%
Carbs 42.12g 17.63g 8%
Vitamin B6 0.104mg 8%
Monounsaturated fat 2.309g 0.104g 6%
Vitamin B5 0.225mg 5%
Vitamin E 0.5mg 1.16mg 4%
Vitamin A 17µg 2%
Vitamin C 1.6mg 3.7mg 2%
Potassium 407mg 332mg 2%
Net carbs 7.72g 10.13g N/A
Sugar 9.21g N/A
Sodium 16mg 25mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +108.8%
Contains more FatsFats +4111%
Contains more CarbsCarbs +138.9%
Contains more OtherOther +328.6%
Contains more WaterWater +1151.7%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +2120.2%
Contains more Poly. FatPolyunsaturated fat +6819.6%
Contains less Sat. FatSaturated fat -96.5%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.