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  6. Chia seeds vs. Navy beans

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

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The main differences between chia seeds and navy beans

  • Chia seeds are richer than navy beans in phosphorus, fiber, manganese, selenium, copper, magnesium, iron, calcium, vitamin B3, and zinc.
  • Daily need coverage for phosphorus for chia seeds is 102% higher.
  • Chia seeds contain 19 times more selenium than navy beans. Chia seeds contain 55.2µg of selenium, while navy beans contain 2.9µg.
  • Chia seeds have a lower glycemic index than navy beans.

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

Infographic

Chia seeds vs Navy 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +532.1%
Contains more CalciumCalcium +814.5%
Contains more IronIron +227.1%
Contains more CopperCopper +340%
Contains more ZincZinc +344.7%
Contains more PhosphorusPhosphorus +497.2%
Contains more ManganeseManganese +416.7%
Contains more SeleniumSelenium +1803.4%
Contains less SodiumSodium -100%
~equal in Potassium ~389mg

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +77.8%
Contains more Vitamin EVitamin E +4900%
Contains more Vitamin B1Vitamin B1 +161.6%
Contains more Vitamin B2Vitamin B2 +157.6%
Contains more Vitamin B3Vitamin B3 +1260.6%
Contains more FolateFolate +185.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Navy beans DV% diff.
Polyunsaturated fat 23.665g 0.49g 155%
Phosphorus 860mg 144mg 102%
Fiber 34.4g 10.5g 96%
Manganese 2.723mg 0.527mg 95%
Selenium 55.2µg 2.9µg 95%
Copper 0.924mg 0.21mg 79%
Iron 7.72mg 2.36mg 67%
Magnesium 335mg 53mg 67%
Calcium 631mg 69mg 56%
Vitamin B3 8.83mg 0.649mg 51%
Fats 30.74g 0.62g 46%
Zinc 4.58mg 1.03mg 32%
Vitamin B1 0.62mg 0.237mg 32%
Folate 49µg 140µg 23%
Protein 16.54g 8.23g 17%
Calories 486kcal 140kcal 17%
Saturated fat 3.33g 0.098g 15%
Vitamin B6 0.138mg 11%
Choline 44.7mg 8%
Vitamin B2 0.17mg 0.066mg 8%
Starch 15.4g 6%
Carbs 42.12g 26.05g 5%
Vitamin B5 0.266mg 5%
Monounsaturated fat 2.309g 0.142g 5%
Vitamin E 0.5mg 0.01mg 3%
Sodium 16mg 0mg 1%
Vitamin C 1.6mg 0.9mg 1%
Potassium 407mg 389mg 1%
Vitamin K 0.6µg 1%
Net carbs 7.72g 15.55g N/A
Sugar 0.37g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.1mg 0%
Threonine 0.709mg 0.289mg 0%
Isoleucine 0.801mg 0.387mg 0%
Leucine 1.371mg 0.7mg 0%
Lysine 0.97mg 0.52mg 0%
Methionine 0.588mg 0.111mg 0%
Phenylalanine 1.016mg 0.471mg 0%
Valine 0.95mg 0.504mg 0%
Histidine 0.531mg 0.206mg 0%
Omega-3 - ALA 17.83g 0.177g 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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more ProteinProtein +101%
Contains more FatsFats +4858.1%
Contains more CarbsCarbs +61.7%
Contains more OtherOther +272.1%
Contains more WaterWater +1000.2%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains more Mono. FatMonounsaturated fat +1526.1%
Contains more Poly. FatPolyunsaturated fat +4729.6%
Contains less Sat. FatSaturated fat -97.1%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.