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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 have more fiber, phosphorus, manganese, selenium, iron, copper, magnesium, calcium, vitamin B3, and vitamin B1 than fava beans.
  • Daily need coverage for fiber for chia seeds is 116% higher.
  • Chia seeds contain 21 times more selenium than fava beans. While chia seeds contain 55.2µg of selenium, fava beans contain only 2.6µg.
  • Chia seeds have a lower glycemic index (15) than fava beans (79).

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% 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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +433.3%
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

All nutrients comparison - raw data values

Nutrient Chia seeds Fava beans DV% diff.
Polyunsaturated fat 23.665g 0.164g 157%
Fiber 34.4g 5.4g 116%
Phosphorus 860mg 125mg 105%
Manganese 2.723mg 0.421mg 100%
Selenium 55.2µg 2.6µg 96%
Iron 7.72mg 1.5mg 78%
Copper 0.924mg 0.259mg 74%
Magnesium 335mg 43mg 70%
Calcium 631mg 36mg 60%
Vitamin B3 8.83mg 0.711mg 51%
Fats 30.74g 0.4g 47%
Vitamin B1 0.62mg 0.097mg 44%
Zinc 4.58mg 1.01mg 32%
Calories 486kcal 110kcal 19%
Protein 16.54g 7.6g 18%
Saturated fat 3.33g 0.066g 15%
Folate 49µg 104µg 14%
Carbs 42.12g 19.65g 7%
Vitamin B6 0.072mg 6%
Monounsaturated fat 2.309g 0.079g 6%
Choline 30.6mg 6%
Vitamin B2 0.17mg 0.089mg 6%
Potassium 407mg 268mg 4%
Vitamin E 0.5mg 0.02mg 3%
Vitamin B5 0.157mg 3%
Vitamin K 2.9µg 2%
Vitamin C 1.6mg 0.3mg 1%
Net carbs 7.72g 14.25g N/A
Sugar 1.82g N/A
Sodium 16mg 5mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.072mg 0%
Threonine 0.709mg 0.27mg 0%
Isoleucine 0.801mg 0.306mg 0%
Leucine 1.371mg 0.572mg 0%
Lysine 0.97mg 0.486mg 0%
Methionine 0.588mg 0.062mg 0%
Phenylalanine 1.016mg 0.321mg 0%
Valine 0.95mg 0.338mg 0%
Histidine 0.531mg 0.193mg 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
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%

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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. 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.