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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 for 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 contain only 2.6µg.
  • Chia seeds has 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
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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

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 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

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.