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  6. Chia seeds vs. Mung bean

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

Chia seeds vs Mung bean 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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%
~equal in Copper ~0.941mg
~equal in Sodium ~15mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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%
~equal in Vitamin E ~0.51mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.621mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Mung bean 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

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
24% 63% 9% 3%
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
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 0.348 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%

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.