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  6. Chia seeds vs. Kidney beans

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

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The main differences between chia seeds and kidney beans

  • Chia seeds are richer than kidney beans in fiber, phosphorus, manganese, selenium, copper, magnesium, iron, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 112% higher.
  • Chia seeds contain 50 times more selenium than kidney beans. Chia seeds contain 55.2µg of selenium, while kidney beans contains 1.1µg.

Food types used in this article are Seeds, chia seeds, dried and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +697.6%
Contains more CalciumCalcium +1702.9%
Contains more IronIron +247.7%
Contains more CopperCopper +327.8%
Contains more ZincZinc +358%
Contains more PhosphorusPhosphorus +523.2%
Contains more ManganeseManganese +533.3%
Contains more SeleniumSelenium +4918.2%
Contains less SodiumSodium -93.8%
~equal in Potassium ~405mg

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +1566.7%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B2Vitamin B2 +193.1%
Contains more Vitamin B3Vitamin B3 +1427.7%
Contains more FolateFolate +165.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Kidney beans DV% diff.
Polyunsaturated fat 23.665g 0.278g 156%
Fiber 34.4g 6.4g 112%
Phosphorus 860mg 138mg 103%
Manganese 2.723mg 0.43mg 100%
Selenium 55.2µg 1.1µg 98%
Copper 0.924mg 0.216mg 79%
Magnesium 335mg 42mg 70%
Iron 7.72mg 2.22mg 69%
Calcium 631mg 35mg 60%
Vitamin B3 8.83mg 0.578mg 52%
Fats 30.74g 0.5g 47%
Vitamin B1 0.62mg 0.16mg 38%
Zinc 4.58mg 1mg 33%
Folate 49µg 130µg 20%
Calories 486kcal 127kcal 18%
Protein 16.54g 8.67g 16%
Saturated fat 3.33g 0.073g 15%
Vitamin B2 0.17mg 0.058mg 9%
Vitamin B6 0.12mg 9%
Vitamin K 8.4µg 7%
Choline 30.5mg 6%
Monounsaturated fat 2.309g 0.039g 6%
Carbs 42.12g 22.8g 6%
Vitamin B5 0.22mg 4%
Vitamin E 0.5mg 0.03mg 3%
Sodium 16mg 1mg 1%
Vitamin C 1.6mg 1.2mg 0%
Net carbs 7.72g 16.4g N/A
Potassium 407mg 405mg 0%
Sugar 0.32g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.104mg 0%
Threonine 0.709mg 0.319mg 0%
Isoleucine 0.801mg 0.41mg 0%
Leucine 1.371mg 0.736mg 0%
Lysine 0.97mg 0.607mg 0%
Methionine 0.588mg 0.113mg 0%
Phenylalanine 1.016mg 0.511mg 0%
Valine 0.95mg 0.5mg 0%
Histidine 0.531mg 0.238mg 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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +90.8%
Contains more FatsFats +6048%
Contains more CarbsCarbs +84.7%
Contains more OtherOther +340.4%
Contains more WaterWater +1054.1%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +5820.5%
Contains more Poly. FatPolyunsaturated fat +8412.6%
Contains less Sat. FatSaturated fat -97.8%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.