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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 bean?

  • Chia seeds is richer in Selenium, Manganese, Fiber, Phosphorus, Calcium, Vitamin B3, Magnesium, and Zinc, yet Mung bean is richer in Folate, and Potassium.
  • Mung bean's daily need coverage for Folate is 144% higher.
  • Chia seeds has 7 times more Selenium than Mung bean. Chia seeds has 55.2µg of Selenium, while Mung bean has 8.2µg.

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% 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 16% 6.8% 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 AVitamin A +111.1%
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

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%

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 bean
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Mung bean Opinion
Calories 486kcal 347kcal Chia seeds
Protein 16.54g 23.86g Mung bean
Fats 30.74g 1.15g Chia seeds
Vitamin C 1.6mg 4.8mg Mung bean
Net carbs 7.72g 46.32g Mung bean
Carbs 42.12g 62.62g Mung bean
Magnesium 335mg 189mg Chia seeds
Calcium 631mg 132mg Chia seeds
Potassium 407mg 1246mg Mung bean
Iron 7.72mg 6.74mg Chia seeds
Sugar 6.6g Chia seeds
Fiber 34.4g 16.3g Chia seeds
Copper 0.924mg 0.941mg Mung bean
Zinc 4.58mg 2.68mg Chia seeds
Phosphorus 860mg 367mg Chia seeds
Sodium 16mg 15mg Mung bean
Vitamin A 54IU 114IU Mung bean
Vitamin A 6µg Mung bean
Vitamin E 0.5mg 0.51mg Mung bean
Manganese 2.723mg 1.035mg Chia seeds
Selenium 55.2µg 8.2µg Chia seeds
Vitamin B1 0.62mg 0.621mg Mung bean
Vitamin B2 0.17mg 0.233mg Mung bean
Vitamin B3 8.83mg 2.251mg Chia seeds
Vitamin B5 1.91mg Mung bean
Vitamin B6 0.382mg Mung bean
Vitamin K 9µg Mung bean
Folate 49µg 625µg Mung bean
Trans Fat 0.14g 0g Mung bean
Choline 97.9mg Mung bean
Saturated Fat 3.33g 0.348g Mung bean
Monounsaturated Fat 2.309g 0.161g Chia seeds
Polyunsaturated fat 23.665g 0.384g Chia seeds
Tryptophan 0.436mg 0.26mg Chia seeds
Threonine 0.709mg 0.782mg Mung bean
Isoleucine 0.801mg 1.008mg Mung bean
Leucine 1.371mg 1.847mg Mung bean
Lysine 0.97mg 1.664mg Mung bean
Methionine 0.588mg 0.286mg Chia seeds
Phenylalanine 1.016mg 1.443mg Mung bean
Valine 0.95mg 1.237mg Mung bean
Histidine 0.531mg 0.695mg Mung bean
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 bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
Minerals Daily Need Coverage Score
221%
Chia seeds
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 2.982g)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 6.6g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 16)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.5)
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)

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.