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Chia seeds vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between chia seeds and yardlong bean (Asparagus bean) raw

  • Chia seeds are higher than yardlong bean (Asparagus bean) raw in phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily phosphorus needs 114% more than yardlong bean (Asparagus bean) raw.
  • Chia seeds contain 37 times more selenium than yardlong bean (Asparagus bean) raw. While chia seeds contain 55.2µg of selenium, yardlong bean (Asparagus bean) raw contains only 1.5µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Yardlong bean, raw.

Infographic

Chia seeds vs Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +661.4%
Contains more CalciumCalcium +1162%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +1542.6%
Contains more CopperCopper +1825%
Contains more ZincZinc +1137.8%
Contains more PhosphorusPhosphorus +1357.6%
Contains more ManganeseManganese +1228.3%
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +479.4%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +2053.7%
Contains more Vitamin CVitamin C +1075%
Contains more FolateFolate +26.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +490.7%
Contains more FatsFats +7585%
Contains more CarbsCarbs +404.4%
Contains more OtherOther +700%
Contains more WaterWater +1414.7%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +6313.9%
Contains more Poly. FatPolyunsaturated fat +13903%
Contains less Sat. FatSaturated fat -96.8%

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 Yardlong bean (Asparagus bean) raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 23.665g 0.169g 157%
Fiber 34.4g 138%
Phosphorus 860mg 59mg 114%
Manganese 2.723mg 0.205mg 109%
Selenium 55.2µg 1.5µg 98%
Copper 0.924mg 0.048mg 97%
Iron 7.72mg 0.47mg 91%
Magnesium 335mg 44mg 69%
Calcium 631mg 50mg 58%
Vitamin B3 8.83mg 0.41mg 53%
Fats 30.74g 0.4g 47%
Vitamin B1 0.62mg 0.107mg 43%
Zinc 4.58mg 0.37mg 38%
Protein 16.54g 2.8g 27%
Calories 486kcal 47kcal 22%
Vitamin C 1.6mg 18.8mg 19%
Saturated fat 3.33g 0.105g 15%
Carbs 42.12g 8.35g 11%
Monounsaturated fat 2.309g 0.036g 6%
Vitamin B2 0.17mg 0.11mg 5%
Vitamin A 43µg 5%
Potassium 407mg 240mg 5%
Vitamin E 0.5mg 3%
Folate 49µg 62µg 3%
Vitamin B6 0.024mg 2%
Vitamin B5 0.055mg 1%
Sodium 16mg 4mg 1%
Net carbs 7.72g 8.35g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.032mg 0%
Threonine 0.709mg 0.104mg 0%
Isoleucine 0.801mg 0.15mg 0%
Leucine 1.371mg 0.2mg 0%
Lysine 0.97mg 0.184mg 0%
Methionine 0.588mg 0.04mg 0%
Phenylalanine 1.016mg 0.154mg 0%
Valine 0.95mg 0.162mg 0%
Histidine 0.531mg 0.09mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
221%
Chia seeds
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 3.225g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 71)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.