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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 have more fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than refried beans.
  • Daily need coverage for fiber for chia seeds is 123% higher.
  • Chia seeds contain 24 times more vitamin B3 than refried beans. While chia seeds contain 8.83mg of vitamin B3, refried beans contain only 0.367mg.
  • Chia seeds have a lower glycemic index (15) than refried beans (38).

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% 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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Refried beans DV% diff.
Polyunsaturated fat 23.665g 0.543g 154%
Fiber 34.4g 3.7g 123%
Phosphorus 860mg 92mg 110%
Manganese 2.723mg 0.289mg 106%
Selenium 55.2µg 5.8µg 90%
Copper 0.924mg 0.129mg 88%
Iron 7.72mg 1.44mg 79%
Magnesium 335mg 35mg 71%
Calcium 631mg 29mg 60%
Vitamin B3 8.83mg 0.367mg 53%
Vitamin B1 0.62mg 0.076mg 45%
Fats 30.74g 2.01g 44%
Zinc 4.58mg 0.58mg 36%
Protein 16.54g 4.98g 23%
Histidine 0.531mg 153mg 22%
Calories 486kcal 90kcal 20%
Sodium 16mg 370mg 15%
Saturated fat 3.33g 0.631g 12%
Carbs 42.12g 13.55g 10%
Folate 49µg 11µg 10%
Vitamin B6 0.103mg 8%
Vitamin B2 0.17mg 0.079mg 7%
Vitamin C 1.6mg 6mg 5%
Choline 21.2mg 4%
Monounsaturated fat 2.309g 0.601g 4%
Vitamin B5 0.189mg 4%
Starch 7.43g 3%
Potassium 407mg 319mg 3%
Vitamin E 0.5mg 0.09mg 3%
Vitamin K 2.1µg 2%
Net carbs 7.72g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.14g 0.016g N/A
Tryptophan 0.436mg 0.065mg 0%
Threonine 0.709mg 0.231mg 0%
Isoleucine 0.801mg 0.242mg 0%
Leucine 1.371mg 0.438mg 0%
Lysine 0.97mg 0.377mg 0%
Methionine 0.588mg 0.083mg 0%
Phenylalanine 1.016mg 0.297mg 0%
Valine 0.95mg 0.287mg 0%
Omega-3 - ALA 17.83g 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.835g 0.36g 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
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%

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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. 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.