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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 is richer than Kidney beans in Fiber, Phosphorus, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Fiber from Chia seeds is 112% higher.
  • Chia seeds contains 50 times more Selenium than Kidney beans. Chia seeds contains 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% 3.2% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Kidney beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Kidney beans Opinion
Calories 486kcal 127kcal Chia seeds
Protein 16.54g 8.67g Chia seeds
Fats 30.74g 0.5g Chia seeds
Vitamin C 1.6mg 1.2mg Chia seeds
Net carbs 7.72g 16.4g Kidney beans
Carbs 42.12g 22.8g Chia seeds
Magnesium 335mg 42mg Chia seeds
Calcium 631mg 35mg Chia seeds
Potassium 407mg 405mg Chia seeds
Iron 7.72mg 2.22mg Chia seeds
Sugar 0.32g Chia seeds
Fiber 34.4g 6.4g Chia seeds
Copper 0.924mg 0.216mg Chia seeds
Zinc 4.58mg 1mg Chia seeds
Phosphorus 860mg 138mg Chia seeds
Sodium 16mg 1mg Kidney beans
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.03mg Chia seeds
Manganese 2.723mg 0.43mg Chia seeds
Selenium 55.2µg 1.1µg Chia seeds
Vitamin B1 0.62mg 0.16mg Chia seeds
Vitamin B2 0.17mg 0.058mg Chia seeds
Vitamin B3 8.83mg 0.578mg Chia seeds
Vitamin B5 0.22mg Kidney beans
Vitamin B6 0.12mg Kidney beans
Vitamin K 8.4µg Kidney beans
Folate 49µg 130µg Kidney beans
Trans Fat 0.14g 0g Kidney beans
Choline 30.5mg Kidney beans
Saturated Fat 3.33g 0.073g Kidney beans
Monounsaturated Fat 2.309g 0.039g Chia seeds
Polyunsaturated fat 23.665g 0.278g Chia seeds
Tryptophan 0.436mg 0.104mg Chia seeds
Threonine 0.709mg 0.319mg Chia seeds
Isoleucine 0.801mg 0.41mg Chia seeds
Leucine 1.371mg 0.736mg Chia seeds
Lysine 0.97mg 0.607mg Chia seeds
Methionine 0.588mg 0.113mg Chia seeds
Phenylalanine 1.016mg 0.511mg Chia seeds
Valine 0.95mg 0.5mg Chia seeds
Histidine 0.531mg 0.238mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
19%
Kidney beans
Minerals Daily Need Coverage Score
221%
Chia seeds
38%
Kidney beans

Comparison summary

Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 3.257g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.32g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 7)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.