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  6. Chia seeds vs. Fava beans

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

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How are Chia seeds and Fava beans different?

  • Chia seeds has more Fiber, Phosphorus, Manganese, Selenium, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Fava beans.
  • Daily need coverage for Fiber from Chia seeds is 116% higher.
  • Chia seeds contains 21 times more Selenium than Fava beans. While Chia seeds contains 55.2µg of Selenium, Fava beans contains only 2.6µg.

Seeds, chia seeds, dried and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Chia seeds vs Fava 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +679.1%
Contains more CalciumCalcium +1652.8%
Contains more PotassiumPotassium +51.9%
Contains more IronIron +414.7%
Contains more CopperCopper +256.8%
Contains more ZincZinc +353.5%
Contains more PhosphorusPhosphorus +588%
Contains more ManganeseManganese +546.8%
Contains more SeleniumSelenium +2023.1%
Contains less SodiumSodium -68.8%

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% 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 1% 0.9% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B1Vitamin B1 +539.2%
Contains more Vitamin B2Vitamin B2 +91%
Contains more Vitamin B3Vitamin B3 +1141.9%
Contains more FolateFolate +112.2%
~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% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +117.6%
Contains more FatsFats +7585%
Contains more CarbsCarbs +114.4%
Contains more OtherOther +492.6%
Contains more WaterWater +1133.4%

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
21% 26% 53%
Saturated Fat: Sat. Fat 0.066 g
Monounsaturated Fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated Fat +2822.8%
Contains more Poly. FatPolyunsaturated fat +14329.9%
Contains less Sat. FatSaturated Fat -98%

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 Fava beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Fava beans Opinion
Calories 486kcal 110kcal Chia seeds
Protein 16.54g 7.6g Chia seeds
Fats 30.74g 0.4g Chia seeds
Vitamin C 1.6mg 0.3mg Chia seeds
Net carbs 7.72g 14.25g Fava beans
Carbs 42.12g 19.65g Chia seeds
Magnesium 335mg 43mg Chia seeds
Calcium 631mg 36mg Chia seeds
Potassium 407mg 268mg Chia seeds
Iron 7.72mg 1.5mg Chia seeds
Sugar 1.82g Chia seeds
Fiber 34.4g 5.4g Chia seeds
Copper 0.924mg 0.259mg Chia seeds
Zinc 4.58mg 1.01mg Chia seeds
Phosphorus 860mg 125mg Chia seeds
Sodium 16mg 5mg Fava beans
Vitamin A 54IU 15IU Chia seeds
Vitamin A 1µg Fava beans
Vitamin E 0.5mg 0.02mg Chia seeds
Manganese 2.723mg 0.421mg Chia seeds
Selenium 55.2µg 2.6µg Chia seeds
Vitamin B1 0.62mg 0.097mg Chia seeds
Vitamin B2 0.17mg 0.089mg Chia seeds
Vitamin B3 8.83mg 0.711mg Chia seeds
Vitamin B5 0.157mg Fava beans
Vitamin B6 0.072mg Fava beans
Vitamin K 2.9µg Fava beans
Folate 49µg 104µg Fava beans
Trans Fat 0.14g 0g Fava beans
Choline 30.6mg Fava beans
Saturated Fat 3.33g 0.066g Fava beans
Monounsaturated Fat 2.309g 0.079g Chia seeds
Polyunsaturated fat 23.665g 0.164g Chia seeds
Tryptophan 0.436mg 0.072mg Chia seeds
Threonine 0.709mg 0.27mg Chia seeds
Isoleucine 0.801mg 0.306mg Chia seeds
Leucine 1.371mg 0.572mg Chia seeds
Lysine 0.97mg 0.486mg Chia seeds
Methionine 0.588mg 0.062mg Chia seeds
Phenylalanine 1.016mg 0.321mg Chia seeds
Valine 0.95mg 0.338mg Chia seeds
Histidine 0.531mg 0.193mg Chia seeds
Omega-3 - ALA 17.83g 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 Fava 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
14%
Fava beans
Minerals Daily Need Coverage Score
221%
Chia seeds
36%
Fava beans

Comparison summary

Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 3.264g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.82g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 64)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.