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  6. Chia seeds vs. Kidney beans raw

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

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Summary of differences between chia seeds and kidney beans raw

  • Chia seeds have more selenium, manganese, phosphorus, calcium, magnesium, vitamin B3, fiber, and zinc; however, kidney beans raw is higher in folate and potassium.
  • Chia seeds cover your daily need for selenium, 95% more than kidney beans raw.
  • Chia seeds have 4 times more calcium than kidney beans raw. While chia seeds have 631mg of calcium, kidney beans raw has only 143mg.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Beans, kidney, all types, mature seeds, raw.

Infographic

Chia seeds vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +139.3%
Contains more CalciumCalcium +341.3%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +111.3%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +1625%
Contains more PotassiumPotassium +245.5%
~equal in Iron ~8.2mg
~equal in Copper ~0.958mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B3Vitamin B3 +328.6%
Contains more Vitamin CVitamin C +181.3%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more FolateFolate +704.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Kidney beans raw DV% diff.
Polyunsaturated fat 23.665g 0.457g 155%
Selenium 55.2µg 3.2µg 95%
Folate 49µg 394µg 86%
Manganese 2.723mg 1.021mg 74%
Phosphorus 860mg 407mg 65%
Calcium 631mg 143mg 49%
Fats 30.74g 0.83g 46%
Magnesium 335mg 140mg 46%
Vitamin B3 8.83mg 2.06mg 42%
Fiber 34.4g 24.9g 38%
Vitamin B6 0.397mg 31%
Potassium 407mg 1406mg 29%
Vitamin B5 0.78mg 16%
Zinc 4.58mg 2.79mg 16%
Vitamin K 19µg 16%
Saturated fat 3.33g 0.12g 15%
Protein 16.54g 23.58g 14%
Vitamin B1 0.62mg 0.529mg 8%
Calories 486kcal 333kcal 8%
Iron 7.72mg 8.2mg 6%
Carbs 42.12g 60.01g 6%
Monounsaturated fat 2.309g 0.064g 6%
Vitamin B2 0.17mg 0.219mg 4%
Copper 0.924mg 0.958mg 4%
Vitamin C 1.6mg 4.5mg 3%
Vitamin E 0.5mg 0.22mg 2%
Net carbs 7.72g 35.11g N/A
Sugar 2.23g N/A
Sodium 16mg 24mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.279mg 0%
Threonine 0.709mg 0.992mg 0%
Isoleucine 0.801mg 1.041mg 0%
Leucine 1.371mg 1.882mg 0%
Lysine 0.97mg 1.618mg 0%
Methionine 0.588mg 0.355mg 0%
Phenylalanine 1.016mg 1.275mg 0%
Valine 0.95mg 1.233mg 0%
Histidine 0.531mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +3603.6%
Contains more OtherOther +25.3%
Contains more ProteinProtein +42.6%
Contains more CarbsCarbs +42.5%
Contains more WaterWater +102.6%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +3507.8%
Contains more Poly. FatPolyunsaturated fat +5078.3%
Contains less Sat. FatSaturated fat -96.4%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.