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

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Summary of differences between soup beans and chia seeds

  • Soup beans have less fiber, phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, and vitamin B1 than chia seeds.
  • Chia seeds cover your daily need for fiber, 119% more than soup beans.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Seeds, chia seeds, dried.

Infographic

Soup beans vs Chia seeds infographic
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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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +1871.9%
Contains more PotassiumPotassium +132.6%
Contains more IronIron +480.5%
Contains more CopperCopper +477.5%
Contains more ZincZinc +940.9%
Contains more PhosphorusPhosphorus +1357.6%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +839%
Contains more SeleniumSelenium +700%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +1161.4%
Contains more FolateFolate +308.3%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
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
Contains more WaterWater +1255.7%
Contains more ProteinProtein +218.7%
Contains more FatsFats +778.3%
Contains more CarbsCarbs +277.4%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +46.1%
Contains more Poly. FatPolyunsaturated fat +5967.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Chia seeds
Lower in Saturated fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soup beans Chia seeds DV% diff.
Polyunsaturated fat 0.39g 23.665g 155%
Fiber 4.6g 34.4g 119%
Phosphorus 59mg 860mg 114%
Manganese 0.29mg 2.723mg 106%
Selenium 6.9µg 55.2µg 88%
Copper 0.16mg 0.924mg 85%
Iron 1.33mg 7.72mg 80%
Magnesium 19mg 335mg 75%
Calcium 32mg 631mg 60%
Vitamin B3 0.7mg 8.83mg 51%
Vitamin B1 0.06mg 0.62mg 47%
Fats 3.5g 30.74g 42%
Zinc 0.44mg 4.58mg 38%
Protein 5.19g 16.54g 23%
Calories 95kcal 486kcal 20%
Sodium 400mg 16mg 17%
Carbs 11.16g 42.12g 10%
Folate 12µg 49µg 9%
Saturated fat 1.37g 3.33g 9%
Vitamin A 81µg 9%
Vitamin B2 0.06mg 0.17mg 8%
Potassium 175mg 407mg 7%
Vitamin B6 0.05mg 4%
Vitamin E 0.5mg 3%
Cholesterol 9mg 0mg 3%
Monounsaturated fat 1.58g 2.309g 2%
Vitamin B5 0.04mg 1%
Vitamin B12 0.03µg 0µg 1%
Vitamin C 1.8mg 1.6mg 0%
Net carbs 6.56g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 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
Soup beans Chia seeds
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
8%
Soup beans
32%
Chia seeds
Minerals Daily Need Coverage Score
31%
Soup beans
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 1.96g)
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 384mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.