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

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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 fats than chia seeds.
Chia seeds' daily need coverage for fiber is 112% higher.
Chia seeds have 88 times more fats than white beans. Chia seeds have 30.74g of fats, while white beans has 0.35g.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Chia seeds

White beans

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Chia seeds

White beans

Contains more Vitamin CVitamin C	+∞%
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 Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+65.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Polyunsaturated fat	23.665g	0.152g	157%
Fiber	34.4g	6.3g	112%
Phosphorus	860mg	113mg	107%
Selenium	55.2µg	1.3µg	98%
Manganese	2.723mg	0.636mg	91%
Copper	0.924mg	0.287mg	71%
Magnesium	335mg	63mg	65%
Calcium	631mg	90mg	54%
Vitamin B3	8.83mg	0.14mg	54%
Iron	7.72mg	3.7mg	50%
Fats	30.74g	0.35g	47%
Vitamin B1	0.62mg	0.118mg	42%
Omega-6 (Linoleic acid)	5.835g		34%
Zinc	4.58mg	1.38mg	29%
Calories	486kcal	139kcal	17%
Saturated fat	3.33g	0.091g	15%
Protein	16.54g	9.73g	14%
Vitamin B2	0.17mg	0.046mg	10%
Folate	49µg	81µg	8%
Vitamin B6		0.093mg	7%
Carbs	42.12g	25.09g	6%
Choline		35.1mg	6%
Monounsaturated fat	2.309g	0.031g	6%
Potassium	407mg	561mg	5%
Vitamin B5		0.229mg	5%
Vitamin E	0.5mg	0.94mg	3%
Vitamin K		3.5µg	3%
Vitamin C	1.6mg	0mg	2%
Protein per 100 calories	3.4g	7g	N/A
Calories per 10 g protein	294kcal	143kcal	N/A
Weight per 100 calories	21g	72g	N/A
Unsaturated / Saturated Fat ratio	7.8	2	N/A
Net carbs	7.72g	18.79g	N/A
Sugar		0.34g	N/A
Sodium	16mg	6mg	0%
Trans fat	0.14g	0g	N/A
Tryptophan	0.436mg	0.115mg	0%
Threonine	0.709mg	0.409mg	0%
Isoleucine	0.801mg	0.429mg	0%
Leucine	1.371mg	0.776mg	0%
Lysine	0.97mg	0.668mg	0%
Methionine	0.588mg	0.146mg	0%
Phenylalanine	1.016mg	0.526mg	0%
Valine	0.95mg	0.509mg	0%
Histidine	0.531mg	0.271mg	0%