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  6. White beans vs. Chia seeds

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

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What are the main differences between White beans and Chia seeds?

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

We used Beans, white, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried types in this comparison.

Infographic

White beans vs Chia seeds 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 PotassiumPotassium +37.8%
Contains less SodiumSodium -62.5%
Contains more MagnesiumMagnesium +431.7%
Contains more CalciumCalcium +601.1%
Contains more IronIron +108.6%
Contains more CopperCopper +222%
Contains more ZincZinc +231.9%
Contains more PhosphorusPhosphorus +661.1%
Contains more ManganeseManganese +328.1%
Contains more SeleniumSelenium +4146.2%

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 0% 0% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin E Vitamin E +88%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +425.4%
Contains more Vitamin B2Vitamin B2 +269.6%
Contains more Vitamin B3Vitamin B3 +6207.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +987.6%
Contains more ProteinProtein +70%
Contains more FatsFats +8682.9%
Contains more CarbsCarbs +67.9%
Contains more OtherOther +174.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 -97.3%
Contains more Mono. FatMonounsaturated Fat +7348.4%
Contains more Poly. FatPolyunsaturated fat +15469.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White beans Chia seeds
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 White beans Chia seeds Opinion
Calories 139kcal 486kcal Chia seeds
Protein 9.73g 16.54g Chia seeds
Fats 0.35g 30.74g Chia seeds
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 18.79g 7.72g White beans
Carbs 25.09g 42.12g Chia seeds
Magnesium 63mg 335mg Chia seeds
Calcium 90mg 631mg Chia seeds
Potassium 561mg 407mg White beans
Iron 3.7mg 7.72mg Chia seeds
Sugar 0.34g Chia seeds
Fiber 6.3g 34.4g Chia seeds
Copper 0.287mg 0.924mg Chia seeds
Zinc 1.38mg 4.58mg Chia seeds
Phosphorus 113mg 860mg Chia seeds
Sodium 6mg 16mg White beans
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.94mg 0.5mg White beans
Manganese 0.636mg 2.723mg Chia seeds
Selenium 1.3µg 55.2µg Chia seeds
Vitamin B1 0.118mg 0.62mg Chia seeds
Vitamin B2 0.046mg 0.17mg Chia seeds
Vitamin B3 0.14mg 8.83mg Chia seeds
Vitamin B5 0.229mg White beans
Vitamin B6 0.093mg White beans
Vitamin K 3.5µg White beans
Folate 81µg 49µg White beans
Trans Fat 0g 0.14g White beans
Choline 35.1mg White beans
Saturated Fat 0.091g 3.33g White beans
Monounsaturated Fat 0.031g 2.309g Chia seeds
Polyunsaturated fat 0.152g 23.665g Chia seeds
Tryptophan 0.115mg 0.436mg Chia seeds
Threonine 0.409mg 0.709mg Chia seeds
Isoleucine 0.429mg 0.801mg Chia seeds
Leucine 0.776mg 1.371mg Chia seeds
Lysine 0.668mg 0.97mg Chia seeds
Methionine 0.146mg 0.588mg Chia seeds
Phenylalanine 0.526mg 1.016mg Chia seeds
Valine 0.509mg 0.95mg Chia seeds
Histidine 0.271mg 0.531mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White 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
14%
White beans
32%
Chia seeds
Minerals Daily Need Coverage Score
53%
White beans
221%
Chia seeds

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?
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 ($)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.