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. White beans

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

Compare

What are the main differences between Chia seeds and White beans?

  • White beans has less Fiber, Phosphorus, Selenium, Manganese, Copper, Magnesium, Vitamin B3, Calcium, Iron, and Vitamin B1 than Chia seeds.
  • Chia seeds's daily need coverage for Fiber is 112% higher.
  • Chia seeds has 63 times more Vitamin B3 than White beans. Chia seeds has 8.83mg of Vitamin B3, while White beans has 0.14mg.

We used Seeds, chia seeds, dried and Beans, white, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Chia seeds vs White 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains more MagnesiumMagnesium +431.7%
Contains more CalciumCalcium +601.1%
Contains more IronIron +108.6%
Contains more CopperCopper +222%
Contains more ZincZinc +231.9%
Contains more PhosphorusPhosphorus +661.1%
Contains more ManganeseManganese +328.1%
Contains more SeleniumSelenium +4146.2%
Contains more PotassiumPotassium +37.8%
Contains less SodiumSodium -62.5%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +425.4%
Contains more Vitamin B2Vitamin B2 +269.6%
Contains more Vitamin B3Vitamin B3 +6207.1%
Contains more Vitamin EVitamin E +88%
Contains more FolateFolate +65.3%
~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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more ProteinProtein +70%
Contains more FatsFats +8682.9%
Contains more CarbsCarbs +67.9%
Contains more OtherOther +174.3%
Contains more WaterWater +987.6%

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
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains more Mono. FatMonounsaturated Fat +7348.4%
Contains more Poly. FatPolyunsaturated fat +15469.1%
Contains less Sat. FatSaturated Fat -97.3%

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 White beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 White beans Opinion
Calories 486kcal 139kcal Chia seeds
Protein 16.54g 9.73g Chia seeds
Fats 30.74g 0.35g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 18.79g White beans
Carbs 42.12g 25.09g Chia seeds
Magnesium 335mg 63mg Chia seeds
Calcium 631mg 90mg Chia seeds
Potassium 407mg 561mg White beans
Iron 7.72mg 3.7mg Chia seeds
Sugar 0.34g Chia seeds
Fiber 34.4g 6.3g Chia seeds
Copper 0.924mg 0.287mg Chia seeds
Zinc 4.58mg 1.38mg Chia seeds
Phosphorus 860mg 113mg Chia seeds
Sodium 16mg 6mg White beans
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.94mg White beans
Manganese 2.723mg 0.636mg Chia seeds
Selenium 55.2µg 1.3µg Chia seeds
Vitamin B1 0.62mg 0.118mg Chia seeds
Vitamin B2 0.17mg 0.046mg Chia seeds
Vitamin B3 8.83mg 0.14mg Chia seeds
Vitamin B5 0.229mg White beans
Vitamin B6 0.093mg White beans
Vitamin K 3.5µg White beans
Folate 49µg 81µg White beans
Trans Fat 0.14g 0g White beans
Choline 35.1mg White beans
Saturated Fat 3.33g 0.091g White beans
Monounsaturated Fat 2.309g 0.031g Chia seeds
Polyunsaturated fat 23.665g 0.152g Chia seeds
Tryptophan 0.436mg 0.115mg Chia seeds
Threonine 0.709mg 0.409mg Chia seeds
Isoleucine 0.801mg 0.429mg Chia seeds
Leucine 1.371mg 0.776mg Chia seeds
Lysine 0.97mg 0.668mg Chia seeds
Methionine 0.588mg 0.146mg Chia seeds
Phenylalanine 1.016mg 0.526mg Chia seeds
Valine 0.95mg 0.509mg Chia seeds
Histidine 0.531mg 0.271mg 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 White beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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
14%
White beans
Minerals Daily Need Coverage Score
221%
Chia seeds
53%
White beans

Comparison summary

Which food contains less Sodium?
White beans
White beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 3.239g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.34g)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.