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  6. Chia seeds vs. Refried beans

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

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How are Chia seeds and Refried beans different?

  • Chia seeds has more Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Refried beans.
  • Daily need coverage for Fiber from Chia seeds is 123% higher.
  • Chia seeds contains 24 times more Vitamin B3 than Refried beans. While Chia seeds contains 8.83mg of Vitamin B3, Refried beans contain only 0.367mg.

Seeds, chia seeds, dried and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Chia seeds vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +857.1%
Contains more CalciumCalcium +2075.9%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +436.1%
Contains more CopperCopper +616.3%
Contains more ZincZinc +689.7%
Contains more PhosphorusPhosphorus +834.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +842.2%
Contains more SeleniumSelenium +851.7%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B1Vitamin B1 +715.8%
Contains more Vitamin B2Vitamin B2 +115.2%
Contains more Vitamin B3Vitamin B3 +2306%
Contains more FolateFolate +345.5%
Contains more Vitamin CVitamin C +275%
~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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +232.1%
Contains more FatsFats +1429.4%
Contains more CarbsCarbs +210.8%
Contains more OtherOther +180.7%
Contains more WaterWater +1240.5%

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
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated Fat +284.2%
Contains more Poly. FatPolyunsaturated fat +4258.2%
Contains less Sat. FatSaturated Fat -81.1%

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 Refried beans
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Refried beans Opinion
Calories 486kcal 90kcal Chia seeds
Protein 16.54g 4.98g Chia seeds
Fats 30.74g 2.01g Chia seeds
Vitamin C 1.6mg 6mg Refried beans
Net carbs 7.72g 9.85g Refried beans
Carbs 42.12g 13.55g Chia seeds
Magnesium 335mg 35mg Chia seeds
Calcium 631mg 29mg Chia seeds
Potassium 407mg 319mg Chia seeds
Iron 7.72mg 1.44mg Chia seeds
Sugar 0.54g Chia seeds
Fiber 34.4g 3.7g Chia seeds
Copper 0.924mg 0.129mg Chia seeds
Zinc 4.58mg 0.58mg Chia seeds
Starch 7.43g Refried beans
Phosphorus 860mg 92mg Chia seeds
Sodium 16mg 370mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.09mg Chia seeds
Manganese 2.723mg 0.289mg Chia seeds
Selenium 55.2µg 5.8µg Chia seeds
Vitamin B1 0.62mg 0.076mg Chia seeds
Vitamin B2 0.17mg 0.079mg Chia seeds
Vitamin B3 8.83mg 0.367mg Chia seeds
Vitamin B5 0.189mg Refried beans
Vitamin B6 0.103mg Refried beans
Vitamin K 2.1µg Refried beans
Folate 49µg 11µg Chia seeds
Trans Fat 0.14g 0.016g Refried beans
Choline 21.2mg Refried beans
Saturated Fat 3.33g 0.631g Refried beans
Monounsaturated Fat 2.309g 0.601g Chia seeds
Polyunsaturated fat 23.665g 0.543g Chia seeds
Tryptophan 0.436mg 0.065mg Chia seeds
Threonine 0.709mg 0.231mg Chia seeds
Isoleucine 0.801mg 0.242mg Chia seeds
Leucine 1.371mg 0.438mg Chia seeds
Lysine 0.97mg 0.377mg Chia seeds
Methionine 0.588mg 0.083mg Chia seeds
Phenylalanine 1.016mg 0.297mg Chia seeds
Valine 0.95mg 0.287mg Chia seeds
Histidine 0.531mg 153mg Refried beans
Omega-3 - ALA 17.83g 0.169g Chia seeds
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 5.835g 0.36g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
221%
Chia seeds
33%
Refried beans

Comparison summary

Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 2.699g)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 354mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 23)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.