Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Soup beans

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

Compare

Summary of differences between chia seeds and soup beans

  • Soup beans have less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 119% more than soup beans.
  • Chia seeds have 20 times more calcium than soup beans. While chia seeds have 631mg of calcium, soup beans have only 32mg.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Seeds, chia seeds, dried and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Chia seeds vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +1871.9%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +480.5%
Contains more CopperCopper +477.5%
Contains more ZincZinc +940.9%
Contains more PhosphorusPhosphorus +1357.6%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +839%
Contains more SeleniumSelenium +700%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +1161.4%
Contains more FolateFolate +308.3%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Soup beans DV% diff.
Polyunsaturated fat 23.665g 0.39g 155%
Fiber 34.4g 4.6g 119%
Phosphorus 860mg 59mg 114%
Manganese 2.723mg 0.29mg 106%
Selenium 55.2µg 6.9µg 88%
Copper 0.924mg 0.16mg 85%
Iron 7.72mg 1.33mg 80%
Magnesium 335mg 19mg 75%
Calcium 631mg 32mg 60%
Vitamin B3 8.83mg 0.7mg 51%
Vitamin B1 0.62mg 0.06mg 47%
Fats 30.74g 3.5g 42%
Zinc 4.58mg 0.44mg 38%
Protein 16.54g 5.19g 23%
Calories 486kcal 95kcal 20%
Sodium 16mg 400mg 17%
Carbs 42.12g 11.16g 10%
Folate 49µg 12µg 9%
Saturated fat 3.33g 1.37g 9%
Vitamin A 81µg 9%
Vitamin B2 0.17mg 0.06mg 8%
Potassium 407mg 175mg 7%
Vitamin B6 0.05mg 4%
Vitamin E 0.5mg 3%
Cholesterol 0mg 9mg 3%
Monounsaturated fat 2.309g 1.58g 2%
Vitamin B5 0.04mg 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin C 1.6mg 1.8mg 0%
Net carbs 7.72g 6.56g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +218.7%
Contains more FatsFats +778.3%
Contains more CarbsCarbs +277.4%
Contains more OtherOther +215.8%
Contains more WaterWater +1255.7%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +46.1%
Contains more Poly. FatPolyunsaturated fat +5967.9%
Contains less Sat. FatSaturated fat -58.9%

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Soup beans
Soup beans vs Lentil soup
Lentil soup
Soup beans
Soup beans vs Broth
Broth
Soup beans
Soup beans vs Fish soup
Fish soup

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.