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  6. Chia seeds vs. Mothbeans

Chia seeds vs. Mothbeans — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and mothbeans

  • Chia seeds are higher than mothbeans in phosphorus, manganese, selenium, copper, calcium, iron, magnesium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily phosphorus needs 101% more than mothbeans.
  • Chia seeds contain 210 times more calcium than mothbeans. While chia seeds contain 631mg of calcium, mothbeans contains only 3mg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Mothbeans, mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more MagnesiumMagnesium +222.1%
Contains more CalciumCalcium +20933.3%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +145.9%
Contains more CopperCopper +463.4%
Contains more ZincZinc +676.3%
Contains more PhosphorusPhosphorus +473.3%
Contains more ManganeseManganese +416.7%
Contains more SeleniumSelenium +1871.4%
Contains less SodiumSodium -37.5%

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 3.3% 0.33% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +639.1%
Contains more Vitamin B3Vitamin B3 +1221.9%
Contains more FolateFolate +191.8%
~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 Mothbeans DV% diff.
Polyunsaturated fat 23.665g 0.256g 156%
Fiber 34.4g 138%
Phosphorus 860mg 150mg 101%
Selenium 55.2µg 2.8µg 95%
Manganese 2.723mg 0.527mg 95%
Copper 0.924mg 0.164mg 84%
Calcium 631mg 3mg 63%
Iron 7.72mg 3.14mg 57%
Magnesium 335mg 104mg 55%
Vitamin B3 8.83mg 0.668mg 51%
Fats 30.74g 0.55g 46%
Vitamin B1 0.62mg 0.124mg 41%
Zinc 4.58mg 0.59mg 36%
Folate 49µg 143µg 24%
Calories 486kcal 117kcal 18%
Protein 16.54g 7.81g 17%
Saturated fat 3.33g 0.124g 15%
Vitamin B2 0.17mg 0.023mg 11%
Vitamin B5 0.391mg 8%
Vitamin B6 0.093mg 7%
Carbs 42.12g 20.96g 7%
Monounsaturated fat 2.309g 0.044g 6%
Vitamin E 0.5mg 3%
Potassium 407mg 304mg 3%
Vitamin C 1.6mg 1mg 1%
Net carbs 7.72g 20.96g N/A
Sodium 16mg 10mg 0%
Vitamin A 1µg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.05mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0.388mg 0%
Leucine 1.371mg 0.525mg 0%
Lysine 0.97mg 0.425mg 0%
Methionine 0.588mg 0.075mg 0%
Phenylalanine 1.016mg 0.35mg 0%
Valine 0.95mg 0.25mg 0%
Histidine 0.531mg 0.263mg 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: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +111.8%
Contains more FatsFats +5489.1%
Contains more CarbsCarbs +101%
Contains more OtherOther +231%
Contains more WaterWater +1093.6%

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
29% 10% 60%
Saturated fat: Sat. Fat 0.124 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated fat +5147.7%
Contains more Poly. FatPolyunsaturated fat +9144.1%
Contains less Sat. FatSaturated fat -96.3%

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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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.