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  6. Chia seeds vs. Great northern beans

Chia seeds vs. Great northern beans — In-Depth Nutrition Comparison

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Differences between chia seeds and great northern beans

  • Great northern beans contains less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds' daily need coverage for fiber is 110% higher.
  • Great northern beans contains 13 times less selenium than chia seeds. Chia seeds contain 55.2µg of selenium, while great northern beans contains 4.1µg.

The food types used in this comparison are Seeds, chia seeds, dried and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +827.9%
Contains more IronIron +262.4%
Contains more CopperCopper +274.1%
Contains more ZincZinc +420.5%
Contains more PhosphorusPhosphorus +421.2%
Contains more ManganeseManganese +425.7%
Contains more SeleniumSelenium +1246.3%
Contains less SodiumSodium -87.5%
~equal in Potassium ~391mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin CVitamin C +23.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +292.4%
Contains more Vitamin B2Vitamin B2 +188.1%
Contains more Vitamin B3Vitamin B3 +1196.6%
Contains more FolateFolate +108.2%
~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 Great northern beans DV% diff.
Polyunsaturated fat 23.665g 0.187g 157%
Fiber 34.4g 7g 110%
Phosphorus 860mg 165mg 99%
Manganese 2.723mg 0.518mg 96%
Selenium 55.2µg 4.1µg 93%
Copper 0.924mg 0.247mg 75%
Iron 7.72mg 2.13mg 70%
Magnesium 335mg 50mg 68%
Calcium 631mg 68mg 56%
Vitamin B3 8.83mg 0.681mg 51%
Fats 30.74g 0.45g 47%
Vitamin B1 0.62mg 0.158mg 39%
Zinc 4.58mg 0.88mg 34%
Calories 486kcal 118kcal 18%
Protein 16.54g 8.33g 16%
Saturated fat 3.33g 0.14g 15%
Folate 49µg 102µg 13%
Vitamin B6 0.117mg 9%
Vitamin B2 0.17mg 0.059mg 9%
Carbs 42.12g 21.09g 7%
Monounsaturated fat 2.309g 0.021g 6%
Vitamin B5 0.266mg 5%
Vitamin E 0.5mg 3%
Sodium 16mg 2mg 1%
Vitamin C 1.6mg 1.3mg 0%
Net carbs 7.72g 14.09g N/A
Potassium 407mg 391mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.099mg 0%
Threonine 0.709mg 0.351mg 0%
Isoleucine 0.801mg 0.368mg 0%
Leucine 1.371mg 0.665mg 0%
Lysine 0.97mg 0.572mg 0%
Methionine 0.588mg 0.125mg 0%
Phenylalanine 1.016mg 0.451mg 0%
Valine 0.95mg 0.436mg 0%
Histidine 0.531mg 0.232mg 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% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +98.6%
Contains more FatsFats +6731.1%
Contains more CarbsCarbs +99.7%
Contains more OtherOther +324.8%
Contains more WaterWater +1089.7%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +10895.2%
Contains more Poly. FatPolyunsaturated fat +12555.1%
Contains less Sat. FatSaturated fat -95.8%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.