Chia seeds vs. Mung bean — In-Depth Nutrition Comparison
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What are the main differences between chia seeds and mung beans?
- Chia seeds are richer in selenium, manganese, fiber, phosphorus, calcium, vitamin B3, magnesium, and zinc, yet mung beans are richer in folate and potassium.
- Mung beans' daily need coverage for folate is 144% higher.
- Chia seeds have 7 times more selenium than mung beans. Chia seeds have 55.2µg of selenium, while mung beans have 8.2µg.
- Chia seeds have a lower glycemic index than mung beans.
We used Seeds, chia seeds, dried and Mung beans, mature seeds, raw types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +77.2% |
| Contains more CalciumCalcium | +378% |
| Contains more IronIron | +14.5% |
| Contains more ZincZinc | +70.9% |
| Contains more PhosphorusPhosphorus | +134.3% |
| Contains more ManganeseManganese | +163.1% |
| Contains more SeleniumSelenium | +573.2% |
| Contains more PotassiumPotassium | +206.1% |
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.
| Contains more Vitamin B3Vitamin B3 | +292.3% |
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin B2Vitamin B2 | +37.1% |
| Contains more FolateFolate | +1175.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
23.86 g
Fats:
1.15 g
Carbs:
62.62 g
Water:
9.05 g
Other:
3.32 g
| Contains more FatsFats | +2573% |
| Contains more OtherOther | +44.6% |
| Contains more ProteinProtein | +44.3% |
| Contains more CarbsCarbs | +48.7% |
| Contains more WaterWater | +56% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
0.348 g
Monounsaturated fat:
Mono. Fat
0.161 g
Polyunsaturated fat:
Poly. Fat
0.384 g
| Contains more Mono. FatMonounsaturated fat | +1334.2% |
| Contains more Poly. FatPolyunsaturated fat | +6062.8% |
| Contains less Sat. FatSaturated fat | -89.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 23.665g | 0.384g | 155% |
| Folate | 49µg | 625µg | 144% |
| Selenium | 55.2µg | 8.2µg | 85% |
| Manganese | 2.723mg | 1.035mg | 73% |
| Fiber | 34.4g | 16.3g | 72% |
| Phosphorus | 860mg | 367mg | 70% |
| Calcium | 631mg | 132mg | 50% |
| Fats | 30.74g | 1.15g | 46% |
| Vitamin B3 | 8.83mg | 2.251mg | 41% |
| Vitamin B5 | 1.91mg | 38% | |
| Magnesium | 335mg | 189mg | 35% |
| Vitamin B6 | 0.382mg | 29% | |
| Potassium | 407mg | 1246mg | 25% |
| Choline | 97.9mg | 18% | |
| Zinc | 4.58mg | 2.68mg | 17% |
| Protein | 16.54g | 23.86g | 15% |
| Saturated fat | 3.33g | 0.348g | 14% |
| Iron | 7.72mg | 6.74mg | 12% |
| Vitamin K | 9µg | 8% | |
| Carbs | 42.12g | 62.62g | 7% |
| Calories | 486kcal | 347kcal | 7% |
| Monounsaturated fat | 2.309g | 0.161g | 5% |
| Vitamin B2 | 0.17mg | 0.233mg | 5% |
| Vitamin C | 1.6mg | 4.8mg | 4% |
| Copper | 0.924mg | 0.941mg | 2% |
| Vitamin A | 6µg | 1% | |
| Net carbs | 7.72g | 46.32g | N/A |
| Sugar | 6.6g | N/A | |
| Sodium | 16mg | 15mg | 0% |
| Vitamin E | 0.5mg | 0.51mg | 0% |
| Vitamin B1 | 0.62mg | 0.621mg | 0% |
| Trans fat | 0.14g | 0g | N/A |
| Tryptophan | 0.436mg | 0.26mg | 0% |
| Threonine | 0.709mg | 0.782mg | 0% |
| Isoleucine | 0.801mg | 1.008mg | 0% |
| Leucine | 1.371mg | 1.847mg | 0% |
| Lysine | 0.97mg | 1.664mg | 0% |
| Methionine | 0.588mg | 0.286mg | 0% |
| Phenylalanine | 1.016mg | 1.443mg | 0% |
| Valine | 0.95mg | 1.237mg | 0% |
| Histidine | 0.531mg | 0.695mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
79%
Minerals Daily Need Coverage Score
221%
126%
Comparison summary
Which food contains less Sodium?
Mung bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Mung bean is lower in Saturated fat (difference - 2.982g)
Which food is richer in vitamins?
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 6.6g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 16)
Which food is cheaper?
Chia seeds is cheaper (difference - $1.5)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)