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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 has more Phosphorus, Manganese, Fiber, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than French beans.
  • Daily need coverage for Phosphorus from Chia seeds is 108% higher.
  • Chia seeds contains 46 times more Selenium than French beans. While Chia seeds contains 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% 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 4% 0.18% 0% 0% 33% 14% 10% 13% 24% 0% 0% 56% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +1700%
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 D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%

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

All nutrients comparison - raw data values

Nutrient Chia seeds French beans Opinion
Calories 486kcal 129kcal Chia seeds
Protein 16.54g 7.05g Chia seeds
Fats 30.74g 0.76g Chia seeds
Vitamin C 1.6mg 1.2mg Chia seeds
Net carbs 7.72g 14.62g French beans
Carbs 42.12g 24.02g Chia seeds
Magnesium 335mg 56mg Chia seeds
Calcium 631mg 63mg Chia seeds
Potassium 407mg 370mg Chia seeds
Iron 7.72mg 1.08mg Chia seeds
Fiber 34.4g 9.4g Chia seeds
Copper 0.924mg 0.115mg Chia seeds
Zinc 4.58mg 0.64mg Chia seeds
Phosphorus 860mg 102mg Chia seeds
Sodium 16mg 6mg French beans
Vitamin A 54IU 3IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.382mg Chia seeds
Selenium 55.2µg 1.2µg Chia seeds
Vitamin B1 0.62mg 0.13mg Chia seeds
Vitamin B2 0.17mg 0.062mg Chia seeds
Vitamin B3 8.83mg 0.546mg Chia seeds
Vitamin B5 0.222mg French beans
Vitamin B6 0.105mg French beans
Folate 49µg 75µg French beans
Trans Fat 0.14g 0g French beans
Saturated Fat 3.33g 0.083g French beans
Monounsaturated Fat 2.309g 0.052g Chia seeds
Polyunsaturated fat 23.665g 0.453g Chia seeds
Tryptophan 0.436mg 0.083mg Chia seeds
Threonine 0.709mg 0.297mg Chia seeds
Isoleucine 0.801mg 0.311mg Chia seeds
Leucine 1.371mg 0.563mg Chia seeds
Lysine 0.97mg 0.484mg Chia seeds
Methionine 0.588mg 0.106mg Chia seeds
Phenylalanine 1.016mg 0.381mg Chia seeds
Valine 0.95mg 0.369mg Chia seeds
Histidine 0.531mg 0.196mg 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 French 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
12%
French beans
Minerals Daily Need Coverage Score
221%
Chia seeds
29%
French beans

Comparison summary

Which food contains less Sodium?
French beans
French beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
French beans
French beans is lower in Saturated Fat (difference - 3.247g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 5)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.