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  6. Yellow beans vs. Chia seeds

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

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The main differences between yellow beans and chia seeds

  • Chia seeds are richer than yellow beans in manganese, selenium, phosphorus, fiber, copper, iron, magnesium, calcium, vitamin B3, and fats.
  • Daily need coverage for manganese for chia seeds is 99% higher.

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

Infographic

Yellow 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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 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 less SodiumSodium -68.8%
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%

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 6% 0% 0% 19% 47% 24% 13% 14% 30% 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 CVitamin C +12.5%
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 B1Vitamin B1 +231.6%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +1147.2%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yellow beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.466g 23.665g 155%
Manganese 0.455mg 2.723mg 99%
Selenium 1.3µg 55.2µg 98%
Phosphorus 183mg 860mg 97%
Fiber 10.4g 34.4g 96%
Copper 0.186mg 0.924mg 82%
Iron 2.48mg 7.72mg 66%
Magnesium 74mg 335mg 62%
Calcium 62mg 631mg 57%
Vitamin B3 0.708mg 8.83mg 51%
Fats 1.08g 30.74g 46%
Vitamin B1 0.187mg 0.62mg 36%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.06mg 4.58mg 32%
Calories 144kcal 486kcal 17%
Protein 9.16g 16.54g 15%
Saturated fat 0.279g 3.33g 14%
Vitamin B6 0.129mg 10%
Folate 81µg 49µg 8%
Carbs 25.28g 42.12g 6%
Choline 35.2mg 6%
Monounsaturated fat 0.094g 2.309g 6%
Vitamin B2 0.103mg 0.17mg 5%
Vitamin B5 0.229mg 5%
Vitamin E 0.94mg 0.5mg 3%
Vitamin K 3.5µg 3%
Potassium 325mg 407mg 2%
Protein per 100 calories 6.4g 3.4g N/A
Calories per 10 g protein 157kcal 294kcal N/A
Weight per 100 calories 69g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
Vitamin C 1.8mg 1.6mg 0%
Net carbs 14.88g 7.72g N/A
Sugar 0.34g N/A
Sodium 5mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.108mg 0.436mg 0%
Threonine 0.386mg 0.709mg 0%
Isoleucine 0.405mg 0.801mg 0%
Leucine 0.732mg 1.371mg 0%
Lysine 0.629mg 0.97mg 0%
Methionine 0.138mg 0.588mg 0%
Phenylalanine 0.496mg 1.016mg 0%
Valine 0.479mg 0.95mg 0%
Histidine 0.255mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 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 +985.9%
Contains more ProteinProtein +80.6%
Contains more FatsFats +2746.3%
Contains more CarbsCarbs +66.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 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 -91.6%
Contains more Mono. FatMonounsaturated fat +2356.4%
Contains more Poly. FatPolyunsaturated fat +4978.3%

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