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  6. Chia seeds vs. Pinto beans

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

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How are chia seeds and pinto beans different?

  • Chia seeds have more phosphorus, fiber, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than pinto beans.
  • Daily need coverage for phosphorus for chia seeds is 102% higher.
  • Chia seeds contain 28 times more vitamin B3 than pinto beans. While chia seeds contain 8.83mg of vitamin B3, pinto beans contains only 0.318mg.
  • Chia seeds have a lower glycemic index (15) than pinto beans (39).

Seeds, chia seeds, dried and Beans, pinto, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Chia seeds vs Pinto 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more MagnesiumMagnesium +570%
Contains more CalciumCalcium +1271.7%
Contains more IronIron +269.4%
Contains more CopperCopper +321.9%
Contains more ZincZinc +367.3%
Contains more PhosphorusPhosphorus +485%
Contains more ManganeseManganese +501.1%
Contains more SeleniumSelenium +790.3%
Contains less SodiumSodium -93.8%
~equal in Potassium ~436mg

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +221.2%
Contains more Vitamin B2Vitamin B2 +174.2%
Contains more Vitamin B3Vitamin B3 +2676.7%
Contains more Vitamin EVitamin E +88%
Contains more FolateFolate +251%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Pinto beans DV% diff.
Polyunsaturated fat 23.665g 0.235g 156%
Phosphorus 860mg 147mg 102%
Fiber 34.4g 9g 102%
Manganese 2.723mg 0.453mg 99%
Selenium 55.2µg 6.2µg 89%
Copper 0.924mg 0.219mg 78%
Iron 7.72mg 2.09mg 70%
Magnesium 335mg 50mg 68%
Calcium 631mg 46mg 59%
Vitamin B3 8.83mg 0.318mg 53%
Fats 30.74g 0.65g 46%
Vitamin B1 0.62mg 0.193mg 36%
Zinc 4.58mg 0.98mg 33%
Folate 49µg 172µg 31%
Vitamin B6 0.229mg 18%
Calories 486kcal 143kcal 17%
Saturated fat 3.33g 0.136g 15%
Protein 16.54g 9.01g 15%
Vitamin B2 0.17mg 0.062mg 8%
Choline 35.3mg 6%
Starch 15.15g 6%
Monounsaturated fat 2.309g 0.133g 5%
Carbs 42.12g 26.22g 5%
Vitamin B5 0.21mg 4%
Vitamin E 0.5mg 0.94mg 3%
Vitamin K 3.5µg 3%
Sodium 16mg 1mg 1%
Vitamin C 1.6mg 0.8mg 1%
Potassium 407mg 436mg 1%
Net carbs 7.72g 17.22g N/A
Sugar 0.34g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.108mg 0%
Threonine 0.709mg 0.331mg 0%
Isoleucine 0.801mg 0.426mg 0%
Leucine 1.371mg 0.765mg 0%
Lysine 0.97mg 0.63mg 0%
Methionine 0.588mg 0.117mg 0%
Phenylalanine 1.016mg 0.531mg 0%
Valine 0.95mg 0.519mg 0%
Histidine 0.531mg 0.247mg 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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +83.6%
Contains more FatsFats +4629.2%
Contains more CarbsCarbs +60.6%
Contains more OtherOther +310.3%
Contains more WaterWater +985.3%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.136 g
Monounsaturated fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated fat +1636.1%
Contains more Poly. FatPolyunsaturated fat +9970.2%
Contains less Sat. FatSaturated fat -95.9%

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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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.