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Beans vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between beans and chia seeds

  • Chia seeds are higher than beans in fiber, phosphorus, iron, selenium, copper, magnesium, calcium, vitamin B3, fats, and vitamin B1.
  • Chia seeds cover your daily fiber needs 116% more than beans.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Beans, baked, canned, no salt added and Seeds, chia seeds, dried.

Infographic

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.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 -93.8%
Contains more MagnesiumMagnesium +946.9%
Contains more CalciumCalcium +1162%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +2562.1%
Contains more CopperCopper +348.5%
Contains more ZincZinc +227.1%
Contains more PhosphorusPhosphorus +726.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1126.7%

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.
Beans
Beans
4
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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
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 +93.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +313.3%
Contains more Vitamin B2Vitamin B2 +183.3%
Contains more Vitamin B3Vitamin B3 +1953.5%
Contains more FolateFolate +104.2%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.172g 23.665g 157%
Manganese 2.723mg 118%
Fiber 5.5g 34.4g 116%
Phosphorus 104mg 860mg 108%
Iron 0.29mg 7.72mg 93%
Selenium 4.5µg 55.2µg 92%
Copper 0.206mg 0.924mg 80%
Magnesium 32mg 335mg 72%
Calcium 50mg 631mg 58%
Vitamin B3 0.43mg 8.83mg 53%
Fats 0.4g 30.74g 47%
Vitamin B1 0.15mg 0.62mg 39%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.4mg 4.58mg 29%
Protein 4.8g 16.54g 23%
Calories 105kcal 486kcal 19%
Saturated fat 0.103g 3.33g 15%
Vitamin B6 0.13mg 10%
Vitamin B2 0.06mg 0.17mg 8%
Carbs 20.49g 42.12g 7%
Folate 24µg 49µg 6%
Choline 30.8mg 6%
Monounsaturated fat 0.035g 2.309g 6%
Potassium 296mg 407mg 3%
Vitamin C 3.1mg 1.6mg 2%
Vitamin E 0.15mg 0.5mg 2%
Sodium 1mg 16mg 1%
Vitamin A 5µg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 4.6g 3.4g N/A
Calories per 10 g protein 219kcal 294kcal N/A
Weight per 100 calories 95g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
Net carbs 14.99g 7.72g N/A
Sugar 7.78g N/A
Trans fat 0g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +1151.7%
Contains more ProteinProtein +244.6%
Contains more FatsFats +7585%
Contains more CarbsCarbs +105.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -96.9%
Contains more Mono. FatMonounsaturated fat +6497.1%
Contains more Poly. FatPolyunsaturated fat +13658.7%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.