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  6. Seed vs. White beans

Seed vs. White beans — In-Depth Nutrition Comparison

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What are the main differences between Seed and White beans?

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

Seed 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.
Seed
Seed
8
:
2
White beans
White beans
Contains more Calcium +601.1%
Contains more Iron +108.6%
Contains more Magnesium +431.7%
Contains more Phosphorus +661.1%
Contains more Zinc +231.9%
Contains more Copper +222%
Contains more Manganese +328.1%
Contains more Selenium +4146.2%
Contains more Potassium +37.8%
Contains less Sodium -62.5%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Calcium +601.1%
Contains more Iron +108.6%
Contains more Magnesium +431.7%
Contains more Phosphorus +661.1%
Contains more Zinc +231.9%
Contains more Copper +222%
Contains more Manganese +328.1%
Contains more Selenium +4146.2%
Contains more Potassium +37.8%
Contains less Sodium -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.
Seed
Seed
5
:
6
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +425.4%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +6207.1%
Contains more Vitamin E +88%
Contains more Folate +65.3%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +425.4%
Contains more Vitamin B2 +269.6%
Contains more Vitamin B3 +6207.1%
Contains more Vitamin E +88%
Contains more Folate +65.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
White beans
White beans
Contains more Protein +70%
Contains more Fats +8682.9%
Contains more Carbs +67.9%
Contains more Other +174.3%
Contains more Water +987.6%
Seed
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
White beans
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 Protein +70%
Contains more Fats +8682.9%
Contains more Carbs +67.9%
Contains more Other +174.3%
Contains more Water +987.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +7348.4%
Contains more Polyunsaturated fat +15469.1%
Contains less Saturated Fat -97.3%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +7348.4%
Contains more Polyunsaturated fat +15469.1%
Contains less Saturated 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.
Seed 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 Seed White beans Opinion
Net carbs 7.72g 18.79g White beans
Protein 16.54g 9.73g Seed
Fats 30.74g 0.35g Seed
Carbs 42.12g 25.09g Seed
Calories 486kcal 139kcal Seed
Sugar 0.34g Seed
Fiber 34.4g 6.3g Seed
Calcium 631mg 90mg Seed
Iron 7.72mg 3.7mg Seed
Magnesium 335mg 63mg Seed
Phosphorus 860mg 113mg Seed
Potassium 407mg 561mg White beans
Sodium 16mg 6mg White beans
Zinc 4.58mg 1.38mg Seed
Copper 0.924mg 0.287mg Seed
Manganese 2.723mg 0.636mg Seed
Selenium 55.2µg 1.3µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.94mg White beans
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.118mg Seed
Vitamin B2 0.17mg 0.046mg Seed
Vitamin B3 8.83mg 0.14mg Seed
Vitamin B5 0.229mg White beans
Vitamin B6 0.093mg White beans
Folate 49µg 81µg White beans
Vitamin K 3.5µg White beans
Tryptophan 0.436mg 0.115mg Seed
Threonine 0.709mg 0.409mg Seed
Isoleucine 0.801mg 0.429mg Seed
Leucine 1.371mg 0.776mg Seed
Lysine 0.97mg 0.668mg Seed
Methionine 0.588mg 0.146mg Seed
Phenylalanine 1.016mg 0.526mg Seed
Valine 0.95mg 0.509mg Seed
Histidine 0.531mg 0.271mg Seed
Trans Fat 0.14g 0g White beans
Saturated Fat 3.33g 0.091g White beans
Monounsaturated Fat 2.309g 0.031g Seed
Polyunsaturated fat 23.665g 0.152g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
14%
White beans
Minerals Daily Need Coverage Score
221%
Seed
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?
Seed
Seed is lower in Sugar (difference - 0.34g)
Which food is richer in minerals?
Seed
Seed 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. Seed - 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.