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  6. Chia seeds vs. Yardlong beans

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

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What are the main differences between chia seeds and yardlong beans?

  • Yardlong beans has less phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for phosphorus is 115% higher.
  • Chia seeds have 37 times more selenium than yardlong beans. Chia seeds have 55.2µg of selenium, while yardlong beans has 1.5µg.
  • Chia seeds have a lower glycemic index than yardlong beans.

We used Seeds, chia seeds, dried and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Chia seeds vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +697.6%
Contains more CalciumCalcium +1334.1%
Contains more PotassiumPotassium +40.3%
Contains more IronIron +687.8%
Contains more CopperCopper +1866%
Contains more ZincZinc +1172.2%
Contains more PhosphorusPhosphorus +1408.8%
Contains more ManganeseManganese +1254.7%
Contains more SeleniumSelenium +3580%
Contains less SodiumSodium -75%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +629.4%
Contains more Vitamin B2Vitamin B2 +71.7%
Contains more Vitamin B3Vitamin B3 +1301.6%
Contains more Vitamin CVitamin C +912.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~45µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Yardlong beans DV% diff.
Polyunsaturated fat 23.665g 0.042g 157%
Fiber 34.4g 138%
Phosphorus 860mg 57mg 115%
Manganese 2.723mg 0.201mg 110%
Selenium 55.2µg 1.5µg 98%
Copper 0.924mg 0.047mg 97%
Iron 7.72mg 0.98mg 84%
Magnesium 335mg 42mg 70%
Calcium 631mg 44mg 59%
Vitamin B3 8.83mg 0.63mg 51%
Fats 30.74g 0.1g 47%
Vitamin B1 0.62mg 0.085mg 45%
Zinc 4.58mg 0.36mg 38%
Protein 16.54g 2.53g 28%
Calories 486kcal 47kcal 22%
Vitamin C 1.6mg 16.2mg 16%
Saturated fat 3.33g 0.026g 15%
Carbs 42.12g 9.18g 11%
Monounsaturated fat 2.309g 0.009g 6%
Vitamin B2 0.17mg 0.099mg 5%
Vitamin E 0.5mg 3%
Vitamin A 23µg 3%
Potassium 407mg 290mg 3%
Vitamin B6 0.024mg 2%
Vitamin B5 0.051mg 1%
Folate 49µg 45µg 1%
Sodium 16mg 4mg 1%
Net carbs 7.72g 9.18g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.029mg 0%
Threonine 0.709mg 0.094mg 0%
Isoleucine 0.801mg 0.135mg 0%
Leucine 1.371mg 0.18mg 0%
Lysine 0.97mg 0.166mg 0%
Methionine 0.588mg 0.036mg 0%
Phenylalanine 1.016mg 0.139mg 0%
Valine 0.95mg 0.146mg 0%
Histidine 0.531mg 0.082mg 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +553.8%
Contains more FatsFats +30640%
Contains more CarbsCarbs +358.8%
Contains more OtherOther +566.7%
Contains more WaterWater +1408.1%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +25555.6%
Contains more Poly. FatPolyunsaturated fat +56245.2%
Contains less Sat. FatSaturated fat -99.2%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.