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  6. Chia seeds vs. Yellow beans

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

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The main differences between chia seeds and yellow beans

  • Chia seeds are richer than yellow beans in manganese, selenium, phosphorus, fiber, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Daily need coverage for manganese for chia seeds is 99% higher.
  • Chia seeds contain 42 times more selenium than yellow beans. Chia seeds contain 55.2µg of selenium, while yellow beans contain 1.3µg.

Food types used in this article are Seeds, chia seeds, dried and Beans, yellow, mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more MagnesiumMagnesium +352.7%
Contains more CalciumCalcium +917.7%
Contains more PotassiumPotassium +25.2%
Contains more IronIron +211.3%
Contains more CopperCopper +396.8%
Contains more ZincZinc +332.1%
Contains more PhosphorusPhosphorus +369.9%
Contains more ManganeseManganese +498.5%
Contains more SeleniumSelenium +4146.2%
Contains less SodiumSodium -68.8%

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 6% 0% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +231.6%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +1147.2%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin EVitamin E +88%
Contains more FolateFolate +65.3%
~equal in Vitamin A ~0µg
~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
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more ProteinProtein +80.6%
Contains more FatsFats +2746.3%
Contains more CarbsCarbs +66.6%
Contains more OtherOther +220%
Contains more WaterWater +985.9%

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% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +2356.4%
Contains more Poly. FatPolyunsaturated fat +4978.3%
Contains less Sat. FatSaturated fat -91.6%

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 Yellow beans
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Yellow beans DV% diff.
Polyunsaturated fat 23.665g 0.466g 155%
Manganese 2.723mg 0.455mg 99%
Selenium 55.2µg 1.3µg 98%
Phosphorus 860mg 183mg 97%
Fiber 34.4g 10.4g 96%
Copper 0.924mg 0.186mg 82%
Iron 7.72mg 2.48mg 66%
Magnesium 335mg 74mg 62%
Calcium 631mg 62mg 57%
Vitamin B3 8.83mg 0.708mg 51%
Fats 30.74g 1.08g 46%
Vitamin B1 0.62mg 0.187mg 36%
Zinc 4.58mg 1.06mg 32%
Calories 486kcal 144kcal 17%
Protein 16.54g 9.16g 15%
Saturated fat 3.33g 0.279g 14%
Vitamin B6 0.129mg 10%
Folate 49µg 81µg 8%
Monounsaturated fat 2.309g 0.094g 6%
Carbs 42.12g 25.28g 6%
Choline 35.2mg 6%
Vitamin B2 0.17mg 0.103mg 5%
Vitamin B5 0.229mg 5%
Vitamin E 0.5mg 0.94mg 3%
Vitamin K 3.5µg 3%
Potassium 407mg 325mg 2%
Vitamin C 1.6mg 1.8mg 0%
Net carbs 7.72g 14.88g N/A
Sugar 0.34g N/A
Sodium 16mg 5mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.108mg 0%
Threonine 0.709mg 0.386mg 0%
Isoleucine 0.801mg 0.405mg 0%
Leucine 1.371mg 0.732mg 0%
Lysine 0.97mg 0.629mg 0%
Methionine 0.588mg 0.138mg 0%
Phenylalanine 1.016mg 0.496mg 0%
Valine 0.95mg 0.479mg 0%
Histidine 0.531mg 0.255mg 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 Yellow beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Chia seeds
19%
Yellow beans
Minerals Daily Need Coverage Score
221%
Chia seeds
43%
Yellow beans

Comparison summary

Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Yellow beans
Yellow beans is lower in Saturated fat (difference - 3.051g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Yellow beans
Yellow beans is relatively richer in vitamins
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 ($)

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. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.