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  6. Chia seeds vs. Navy bean raw

Chia seeds vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between chia seeds and navy bean raw

  • Chia seeds have more phosphorus, manganese, selenium, iron, copper, calcium, magnesium, vitamin B3, and zinc; however, navy bean raw has more folate.
  • Chia seeds' daily need coverage for phosphorus is 109% more.
  • Chia seeds have 92 times more selenium than navy bean raw. Chia seeds have 55.2µg of selenium, while navy bean raw has 0.6µg.
  • Navy bean raw has a higher glycemic index than chia seeds.

The food varieties used in the comparison are Seeds, chia seeds, dried and Beans, navy, mature seeds, sprouted, raw.

Infographic

Chia seeds vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +231.7%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +32.6%
Contains more IronIron +300%
Contains more CopperCopper +159.6%
Contains more ZincZinc +414.6%
Contains more PhosphorusPhosphorus +760%
Contains more ManganeseManganese +567.4%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -18.8%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +59%
Contains more Vitamin B3Vitamin B3 +623.8%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin B2Vitamin B2 +26.5%
Contains more FolateFolate +169.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Navy bean raw DV% diff.
Polyunsaturated fat 23.665g 0.407g 155%
Fiber 34.4g 138%
Phosphorus 860mg 100mg 109%
Manganese 2.723mg 0.408mg 101%
Selenium 55.2µg 0.6µg 99%
Iron 7.72mg 1.93mg 72%
Copper 0.924mg 0.356mg 63%
Calcium 631mg 15mg 62%
Magnesium 335mg 101mg 56%
Vitamin B3 8.83mg 1.22mg 48%
Fats 30.74g 0.7g 46%
Zinc 4.58mg 0.89mg 34%
Folate 49µg 132µg 21%
Protein 16.54g 6.15g 21%
Calories 486kcal 67kcal 21%
Vitamin B1 0.62mg 0.39mg 19%
Vitamin C 1.6mg 18.8mg 19%
Vitamin B5 0.825mg 17%
Saturated fat 3.33g 0.085g 15%
Vitamin B6 0.191mg 15%
Carbs 42.12g 13.05g 10%
Monounsaturated fat 2.309g 0.052g 6%
Vitamin B2 0.17mg 0.215mg 3%
Vitamin E 0.5mg 3%
Potassium 407mg 307mg 3%
Net carbs 7.72g 13.05g N/A
Sodium 16mg 13mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.064mg 0%
Threonine 0.709mg 0.258mg 0%
Isoleucine 0.801mg 0.273mg 0%
Leucine 1.371mg 0.442mg 0%
Lysine 0.97mg 0.35mg 0%
Methionine 0.588mg 0.064mg 0%
Phenylalanine 1.016mg 0.31mg 0%
Valine 0.95mg 0.316mg 0%
Histidine 0.531mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +168.9%
Contains more FatsFats +4291.4%
Contains more CarbsCarbs +222.8%
Contains more OtherOther +405.3%
Contains more WaterWater +1264.7%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +4340.4%
Contains more Poly. FatPolyunsaturated fat +5714.5%
Contains less Sat. FatSaturated fat -97.4%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.