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  6. Chia seeds vs. Green beans

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

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How are chia seeds and green beans different?

  • Chia seeds have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than green beans.
  • Daily need coverage for fiber for chia seeds is 125% higher.
  • Chia seeds contain 276 times more selenium than green beans. While chia seeds contain 55.2µg of selenium, green beans contain only 0.2µg.

Seeds, chia seeds, dried and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chia seeds vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +1761.1%
Contains more CalciumCalcium +1334.1%
Contains more PotassiumPotassium +178.8%
Contains more IronIron +1087.7%
Contains more CopperCopper +1521.1%
Contains more ZincZinc +1732%
Contains more PhosphorusPhosphorus +2865.5%
Contains more ManganeseManganese +855.4%
Contains more SeleniumSelenium +27500%
Contains less SodiumSodium -93.8%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +737.8%
Contains more Vitamin B2Vitamin B2 +75.3%
Contains more Vitamin B3Vitamin B3 +1338.1%
Contains more FolateFolate +48.5%
Contains more Vitamin CVitamin C +506.3%
~equal in Vitamin E ~0.46mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Green beans DV% diff.
Polyunsaturated fat 23.665g 0.145g 157%
Fiber 34.4g 3.2g 125%
Phosphorus 860mg 29mg 119%
Manganese 2.723mg 0.285mg 106%
Selenium 55.2µg 0.2µg 100%
Copper 0.924mg 0.057mg 96%
Iron 7.72mg 0.65mg 88%
Magnesium 335mg 18mg 75%
Calcium 631mg 44mg 59%
Vitamin B3 8.83mg 0.614mg 51%
Fats 30.74g 0.28g 47%
Vitamin B1 0.62mg 0.074mg 46%
Vitamin K 47.9µg 40%
Zinc 4.58mg 0.25mg 39%
Protein 16.54g 1.89g 29%
Calories 486kcal 35kcal 23%
Saturated fat 3.33g 0.064g 15%
Carbs 42.12g 7.88g 11%
Vitamin C 1.6mg 9.7mg 9%
Potassium 407mg 146mg 8%
Monounsaturated fat 2.309g 0.011g 6%
Vitamin B2 0.17mg 0.097mg 6%
Vitamin B6 0.056mg 4%
Vitamin A 32µg 4%
Folate 49µg 33µg 4%
Choline 16.9mg 3%
Vitamin B5 0.074mg 1%
Sodium 16mg 1mg 1%
Net carbs 7.72g 4.68g N/A
Sugar 3.63g N/A
Vitamin E 0.5mg 0.46mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.02mg 0%
Threonine 0.709mg 0.082mg 0%
Isoleucine 0.801mg 0.069mg 0%
Leucine 1.371mg 0.116mg 0%
Lysine 0.97mg 0.091mg 0%
Methionine 0.588mg 0.023mg 0%
Phenylalanine 1.016mg 0.069mg 0%
Valine 0.95mg 0.093mg 0%
Histidine 0.531mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +775.1%
Contains more FatsFats +10878.6%
Contains more CarbsCarbs +434.5%
Contains more OtherOther +557.5%
Contains more WaterWater +1438.3%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +20890.9%
Contains more Poly. FatPolyunsaturated fat +16220.7%
Contains less Sat. FatSaturated fat -98.1%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.