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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 has more Phosphorus, Fiber, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Pinto beans.
  • Daily need coverage for Phosphorus from Chia seeds is 102% higher.
  • Chia seeds contains 28 times more Vitamin B3 than Pinto beans. While Chia seeds contains 8.83mg of Vitamin B3, Pinto beans contains only 0.318mg.

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% 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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
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 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
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%

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 Pinto 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 Pinto beans Opinion
Calories 486kcal 143kcal Chia seeds
Protein 16.54g 9.01g Chia seeds
Fats 30.74g 0.65g Chia seeds
Vitamin C 1.6mg 0.8mg Chia seeds
Net carbs 7.72g 17.22g Pinto beans
Carbs 42.12g 26.22g Chia seeds
Magnesium 335mg 50mg Chia seeds
Calcium 631mg 46mg Chia seeds
Potassium 407mg 436mg Pinto beans
Iron 7.72mg 2.09mg Chia seeds
Sugar 0.34g Chia seeds
Fiber 34.4g 9g Chia seeds
Copper 0.924mg 0.219mg Chia seeds
Zinc 4.58mg 0.98mg Chia seeds
Starch 15.15g Pinto beans
Phosphorus 860mg 147mg Chia seeds
Sodium 16mg 1mg Pinto beans
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.94mg Pinto beans
Manganese 2.723mg 0.453mg Chia seeds
Selenium 55.2µg 6.2µg Chia seeds
Vitamin B1 0.62mg 0.193mg Chia seeds
Vitamin B2 0.17mg 0.062mg Chia seeds
Vitamin B3 8.83mg 0.318mg Chia seeds
Vitamin B5 0.21mg Pinto beans
Vitamin B6 0.229mg Pinto beans
Vitamin K 3.5µg Pinto beans
Folate 49µg 172µg Pinto beans
Trans Fat 0.14g 0g Pinto beans
Choline 35.3mg Pinto beans
Saturated Fat 3.33g 0.136g Pinto beans
Monounsaturated Fat 2.309g 0.133g Chia seeds
Polyunsaturated fat 23.665g 0.235g Chia seeds
Tryptophan 0.436mg 0.108mg Chia seeds
Threonine 0.709mg 0.331mg Chia seeds
Isoleucine 0.801mg 0.426mg Chia seeds
Leucine 1.371mg 0.765mg Chia seeds
Lysine 0.97mg 0.63mg Chia seeds
Methionine 0.588mg 0.117mg Chia seeds
Phenylalanine 1.016mg 0.531mg Chia seeds
Valine 0.95mg 0.519mg Chia seeds
Histidine 0.531mg 0.247mg 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 Pinto 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
24%
Pinto beans
Minerals Daily Need Coverage Score
221%
Chia seeds
42%
Pinto beans

Comparison summary

Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 3.194g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.34g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 24)
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. 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.