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  6. Chia seeds vs. French beans

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

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How are chia seeds and french beans different?

  • Chia seeds have more phosphorus, manganese, fiber, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than french beans.
  • Daily need coverage for phosphorus for chia seeds is 108% higher.
  • Chia seeds contain 46 times more selenium than french beans. While chia seeds contain 55.2µg of selenium, french beans contains only 1.2µg.

Seeds, chia seeds, dried and Beans, french, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Chia seeds vs French 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 40% 19% 33% 41% 38% 17% 44% 0.78% 50% 6.5%
Contains more MagnesiumMagnesium +498.2%
Contains more CalciumCalcium +901.6%
Contains more IronIron +614.8%
Contains more CopperCopper +703.5%
Contains more ZincZinc +615.6%
Contains more PhosphorusPhosphorus +743.1%
Contains more ManganeseManganese +612.8%
Contains more SeleniumSelenium +4500%
Contains less SodiumSodium -62.5%
~equal in Potassium ~370mg

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 4% 0% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +376.9%
Contains more Vitamin B2Vitamin B2 +174.2%
Contains more Vitamin B3Vitamin B3 +1517.2%
Contains more FolateFolate +53.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds French beans DV% diff.
Polyunsaturated fat 23.665g 0.453g 155%
Phosphorus 860mg 102mg 108%
Manganese 2.723mg 0.382mg 102%
Fiber 34.4g 9.4g 100%
Selenium 55.2µg 1.2µg 98%
Copper 0.924mg 0.115mg 90%
Iron 7.72mg 1.08mg 83%
Magnesium 335mg 56mg 66%
Calcium 631mg 63mg 57%
Vitamin B3 8.83mg 0.546mg 52%
Fats 30.74g 0.76g 46%
Vitamin B1 0.62mg 0.13mg 41%
Zinc 4.58mg 0.64mg 36%
Protein 16.54g 7.05g 19%
Calories 486kcal 129kcal 18%
Saturated fat 3.33g 0.083g 15%
Vitamin B6 0.105mg 8%
Vitamin B2 0.17mg 0.062mg 8%
Folate 49µg 75µg 7%
Carbs 42.12g 24.02g 6%
Monounsaturated fat 2.309g 0.052g 6%
Vitamin B5 0.222mg 4%
Vitamin E 0.5mg 3%
Potassium 407mg 370mg 1%
Vitamin C 1.6mg 1.2mg 0%
Net carbs 7.72g 14.62g N/A
Sodium 16mg 6mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.083mg 0%
Threonine 0.709mg 0.297mg 0%
Isoleucine 0.801mg 0.311mg 0%
Leucine 1.371mg 0.563mg 0%
Lysine 0.97mg 0.484mg 0%
Methionine 0.588mg 0.106mg 0%
Phenylalanine 1.016mg 0.381mg 0%
Valine 0.95mg 0.369mg 0%
Histidine 0.531mg 0.196mg 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
7% 24% 67%
Protein: 7.05 g
Fats: 0.76 g
Carbs: 24.02 g
Water: 66.57 g
Other: 1.6 g
Contains more ProteinProtein +134.6%
Contains more FatsFats +3944.7%
Contains more CarbsCarbs +75.4%
Contains more OtherOther +200%
Contains more WaterWater +1047.8%

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
14% 9% 77%
Saturated fat: Sat. Fat 0.083 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.453 g
Contains more Mono. FatMonounsaturated fat +4340.4%
Contains more Poly. FatPolyunsaturated fat +5124.1%
Contains less Sat. FatSaturated fat -97.5%

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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. French beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173739/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.