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  6. Chia seeds vs. Mung beans

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

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What are the differences between Chia seeds and Mung beans?

  • Chia seeds is richer than Mung beans in Phosphorus, Fiber, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Chia seeds's daily need coverage for Phosphorus is 109% more.
  • Chia seeds has 23 times more Calcium than Mung beans. While Chia seeds has 631mg of Calcium, Mung beans have only 27mg.

We used Seeds, chia seeds, dried and Mung beans, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Chia seeds vs Mung 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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +597.9%
Contains more CalciumCalcium +2237%
Contains more PotassiumPotassium +53%
Contains more IronIron +451.4%
Contains more CopperCopper +492.3%
Contains more ZincZinc +445.2%
Contains more PhosphorusPhosphorus +768.7%
Contains more ManganeseManganese +813.8%
Contains more SeleniumSelenium +2108%
Contains less SodiumSodium -87.5%

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% 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 3.3% 1.4% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin CVitamin C +60%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +178.7%
Contains more Vitamin B3Vitamin B3 +1430.3%
Contains more FolateFolate +224.5%
~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
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more ProteinProtein +135.6%
Contains more FatsFats +7989.5%
Contains more CarbsCarbs +119.9%
Contains more OtherOther +507.6%
Contains more WaterWater +1152.8%

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
39% 18% 43%
Saturated Fat: Sat. Fat 0.116 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated Fat +4175.9%
Contains more Poly. FatPolyunsaturated fat +18388.3%
Contains less Sat. FatSaturated Fat -96.5%

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 Mung 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 Mung beans Opinion
Calories 486kcal 105kcal Chia seeds
Protein 16.54g 7.02g Chia seeds
Fats 30.74g 0.38g Chia seeds
Vitamin C 1.6mg 1mg Chia seeds
Net carbs 7.72g 11.55g Mung beans
Carbs 42.12g 19.15g Chia seeds
Magnesium 335mg 48mg Chia seeds
Calcium 631mg 27mg Chia seeds
Potassium 407mg 266mg Chia seeds
Iron 7.72mg 1.4mg Chia seeds
Sugar 2g Chia seeds
Fiber 34.4g 7.6g Chia seeds
Copper 0.924mg 0.156mg Chia seeds
Zinc 4.58mg 0.84mg Chia seeds
Phosphorus 860mg 99mg Chia seeds
Sodium 16mg 2mg Mung beans
Vitamin A 54IU 24IU Chia seeds
Vitamin A 1µg Mung beans
Vitamin E 0.5mg 0.15mg Chia seeds
Manganese 2.723mg 0.298mg Chia seeds
Selenium 55.2µg 2.5µg Chia seeds
Vitamin B1 0.62mg 0.164mg Chia seeds
Vitamin B2 0.17mg 0.061mg Chia seeds
Vitamin B3 8.83mg 0.577mg Chia seeds
Vitamin B5 0.41mg Mung beans
Vitamin B6 0.067mg Mung beans
Vitamin K 2.7µg Mung beans
Folate 49µg 159µg Mung beans
Trans Fat 0.14g 0g Mung beans
Choline 29.4mg Mung beans
Saturated Fat 3.33g 0.116g Mung beans
Monounsaturated Fat 2.309g 0.054g Chia seeds
Polyunsaturated fat 23.665g 0.128g Chia seeds
Tryptophan 0.436mg 0.076mg Chia seeds
Threonine 0.709mg 0.23mg Chia seeds
Isoleucine 0.801mg 0.297mg Chia seeds
Leucine 1.371mg 0.544mg Chia seeds
Lysine 0.97mg 0.49mg Chia seeds
Methionine 0.588mg 0.084mg Chia seeds
Phenylalanine 1.016mg 0.425mg Chia seeds
Valine 0.95mg 0.364mg Chia seeds
Histidine 0.531mg 0.205mg 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 Mung 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
20%
Mung beans
Minerals Daily Need Coverage Score
221%
Chia seeds
29%
Mung beans

Comparison summary

Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 3.214g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 27)
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. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.