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 fats.
Daily need coverage for phosphorus for chia seeds is 102% higher.
Chia seeds contain 50 times more fats than navy beans. Chia seeds contain 30.74g of fats, while navy beans contain 0.62g.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

Navy beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

Navy beans

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 Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+185.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g	0.177g	1103%
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%
Magnesium	335mg	53mg	67%
Iron	7.72mg	2.36mg	67%
Calcium	631mg	69mg	56%
Vitamin B3	8.83mg	0.649mg	51%
Fats	30.74g	0.62g	46%
Omega-6 (Linoleic acid)	5.835g		34%
Zinc	4.58mg	1.03mg	32%
Vitamin B1	0.62mg	0.237mg	32%
Folate	49µg	140µg	23%
Calories	486kcal	140kcal	17%
Protein	16.54g	8.23g	17%
Saturated fat	3.33g	0.098g	15%
Vitamin B6		0.138mg	11%
Vitamin B2	0.17mg	0.066mg	8%
Choline		44.7mg	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%
Vitamin C	1.6mg	0.9mg	1%
Potassium	407mg	389mg	1%
Sodium	16mg	0mg	1%
Vitamin K		0.6µg	1%
Protein per 100 calories	3.4g	5.9g	N/A
Calories per 10 g protein	294kcal	170kcal	N/A
Weight per 100 calories	21g	71g	N/A
Unsaturated / Saturated Fat ratio	7.8	6.4	N/A
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%