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  6. Chia seeds vs. Green bean raw

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

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How are chia seeds and green bean raw different?

  • Chia seeds are higher than green bean raw in fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 127% more than green bean raw.
  • Chia seeds contain 92 times more selenium than green bean raw. Chia seeds contain 55.2µg of selenium, while green bean raw contains 0.6µg.

Seeds, chia seeds, dried and Beans, snap, green, raw types were used in this article.

Infographic

Chia seeds vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +1605.4%
Contains more PotassiumPotassium +92.9%
Contains more IronIron +649.5%
Contains more CopperCopper +1239.1%
Contains more ZincZinc +1808.3%
Contains more PhosphorusPhosphorus +2163.2%
Contains more ManganeseManganese +1160.6%
Contains more SeleniumSelenium +9100%
Contains less SodiumSodium -62.5%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +656.1%
Contains more Vitamin B2Vitamin B2 +63.5%
Contains more Vitamin B3Vitamin B3 +1103%
Contains more FolateFolate +48.5%
Contains more Vitamin CVitamin C +662.5%
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +803.8%
Contains more FatsFats +13872.7%
Contains more CarbsCarbs +504.3%
Contains more OtherOther +627.3%
Contains more WaterWater +1457.2%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +22990%
Contains more Poly. FatPolyunsaturated fat +20842.5%
Contains less Sat. FatSaturated fat -98.5%

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 Green bean raw
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Green bean raw DV% diff.
Polyunsaturated fat 23.665g 0.113g 157%
Fiber 34.4g 2.7g 127%
Phosphorus 860mg 38mg 117%
Manganese 2.723mg 0.216mg 109%
Selenium 55.2µg 0.6µg 99%
Copper 0.924mg 0.069mg 95%
Iron 7.72mg 1.03mg 84%
Magnesium 335mg 25mg 74%
Calcium 631mg 37mg 59%
Vitamin B3 8.83mg 0.734mg 51%
Fats 30.74g 0.22g 47%
Vitamin B1 0.62mg 0.082mg 45%
Zinc 4.58mg 0.24mg 39%
Vitamin K 43µg 36%
Protein 16.54g 1.83g 29%
Calories 486kcal 31kcal 23%
Saturated fat 3.33g 0.05g 15%
Carbs 42.12g 6.97g 12%
Vitamin C 1.6mg 12.2mg 12%
Vitamin B6 0.141mg 11%
Monounsaturated fat 2.309g 0.01g 6%
Potassium 407mg 211mg 6%
Vitamin B5 0.225mg 5%
Vitamin B2 0.17mg 0.104mg 5%
Vitamin A 35µg 4%
Folate 49µg 33µg 4%
Choline 15.3mg 3%
Fructose 1.39g 2%
Vitamin E 0.5mg 0.41mg 1%
Net carbs 7.72g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 16mg 6mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.019mg 0%
Threonine 0.709mg 0.079mg 0%
Isoleucine 0.801mg 0.066mg 0%
Leucine 1.371mg 0.112mg 0%
Lysine 0.97mg 0.088mg 0%
Methionine 0.588mg 0.022mg 0%
Phenylalanine 1.016mg 0.067mg 0%
Valine 0.95mg 0.09mg 0%
Histidine 0.531mg 0.034mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Green bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
23%
Green bean raw
Minerals Daily Need Coverage Score
221%
Chia seeds
16%
Green bean raw

Comparison summary

Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 3.28g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.26g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.8)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.