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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 fats than chia seeds.
  • Chia seeds' 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 19% 30% 11% 2.6% 14% 21% 0% 8.8% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin EVitamin E +88%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +65.3%
Contains more Vitamin CVitamin C +∞%
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 A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.152g 23.665g 157%
Fiber 6.3g 34.4g 112%
Phosphorus 113mg 860mg 107%
Selenium 1.3µg 55.2µg 98%
Manganese 0.636mg 2.723mg 91%
Copper 0.287mg 0.924mg 71%
Magnesium 63mg 335mg 65%
Calcium 90mg 631mg 54%
Vitamin B3 0.14mg 8.83mg 54%
Iron 3.7mg 7.72mg 50%
Fats 0.35g 30.74g 47%
Vitamin B1 0.118mg 0.62mg 42%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.38mg 4.58mg 29%
Calories 139kcal 486kcal 17%
Saturated fat 0.091g 3.33g 15%
Protein 9.73g 16.54g 14%
Vitamin B2 0.046mg 0.17mg 10%
Folate 81µg 49µg 8%
Vitamin B6 0.093mg 7%
Carbs 25.09g 42.12g 6%
Choline 35.1mg 6%
Monounsaturated fat 0.031g 2.309g 6%
Potassium 561mg 407mg 5%
Vitamin B5 0.229mg 5%
Vitamin E 0.94mg 0.5mg 3%
Vitamin K 3.5µg 3%
Vitamin C 0mg 1.6mg 2%
Protein per 100 calories 7g 3.4g N/A
Calories per 10 g protein 143kcal 294kcal N/A
Weight per 100 calories 72g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
Net carbs 18.79g 7.72g N/A
Sugar 0.34g N/A
Sodium 6mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.115mg 0.436mg 0%
Threonine 0.409mg 0.709mg 0%
Isoleucine 0.429mg 0.801mg 0%
Leucine 0.776mg 1.371mg 0%
Lysine 0.668mg 0.97mg 0%
Methionine 0.146mg 0.588mg 0%
Phenylalanine 0.526mg 1.016mg 0%
Valine 0.509mg 0.95mg 0%
Histidine 0.271mg 0.531mg 0%

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%

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%

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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. 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.