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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 is richer than Navy beans in Phosphorus, Fiber, Manganese, Selenium, Copper, Magnesium, Iron, Calcium, Vitamin B3, and Zinc.
  • Daily need coverage for Phosphorus from Chia seeds is 102% higher.
  • Chia seeds contains 19 times more Selenium than Navy beans. Chia seeds contains 55.2µg of Selenium, while Navy beans contains 2.9µg.

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% 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 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 AVitamin A +∞%
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 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
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%

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 Navy beans
Lower in Cholesterol ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Navy beans Opinion
Calories 486kcal 140kcal Chia seeds
Protein 16.54g 8.23g Chia seeds
Fats 30.74g 0.62g Chia seeds
Vitamin C 1.6mg 0.9mg Chia seeds
Net carbs 7.72g 15.55g Navy beans
Carbs 42.12g 26.05g Chia seeds
Magnesium 335mg 53mg Chia seeds
Calcium 631mg 69mg Chia seeds
Potassium 407mg 389mg Chia seeds
Iron 7.72mg 2.36mg Chia seeds
Sugar 0.37g Chia seeds
Fiber 34.4g 10.5g Chia seeds
Copper 0.924mg 0.21mg Chia seeds
Zinc 4.58mg 1.03mg Chia seeds
Starch 15.4g Navy beans
Phosphorus 860mg 144mg Chia seeds
Sodium 16mg 0mg Navy beans
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.01mg Chia seeds
Manganese 2.723mg 0.527mg Chia seeds
Selenium 55.2µg 2.9µg Chia seeds
Vitamin B1 0.62mg 0.237mg Chia seeds
Vitamin B2 0.17mg 0.066mg Chia seeds
Vitamin B3 8.83mg 0.649mg Chia seeds
Vitamin B5 0.266mg Navy beans
Vitamin B6 0.138mg Navy beans
Vitamin K 0.6µg Navy beans
Folate 49µg 140µg Navy beans
Trans Fat 0.14g 0g Navy beans
Choline 44.7mg Navy beans
Saturated Fat 3.33g 0.098g Navy beans
Monounsaturated Fat 2.309g 0.142g Chia seeds
Polyunsaturated fat 23.665g 0.49g Chia seeds
Tryptophan 0.436mg 0.1mg Chia seeds
Threonine 0.709mg 0.289mg Chia seeds
Isoleucine 0.801mg 0.387mg Chia seeds
Leucine 1.371mg 0.7mg Chia seeds
Lysine 0.97mg 0.52mg Chia seeds
Methionine 0.588mg 0.111mg Chia seeds
Phenylalanine 1.016mg 0.471mg Chia seeds
Valine 0.95mg 0.504mg Chia seeds
Histidine 0.531mg 0.206mg Chia seeds
Omega-3 - ALA 17.83g 0.177g 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 Navy 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
21%
Navy beans
Minerals Daily Need Coverage Score
221%
Chia seeds
43%
Navy beans

Comparison summary

Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 3.232g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.37g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 24)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. 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.