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  6. Black turtle bean vs. Chia seeds

Black turtle bean vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between black turtle bean and chia seeds

  • Black turtle bean has more folate and potassium; however, chia seeds have more selenium, fiber, manganese, phosphorus, calcium, fats, vitamin B3, and magnesium.
  • Black turtle bean's daily need coverage for folate is 99% more.
  • Black turtle bean has 4 times more potassium than chia seeds. Black turtle bean has 1500mg of potassium, while chia seeds have 407mg.

The food varieties used in the comparison are Beans, black turtle, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +268.6%
Contains more IronIron +12.7%
Contains less SodiumSodium -43.8%
Contains more MagnesiumMagnesium +109.4%
Contains more CalciumCalcium +294.4%
Contains more ZincZinc +108.2%
Contains more PhosphorusPhosphorus +95.5%
Contains more ManganeseManganese +172.3%
Contains more SeleniumSelenium +1625%
~equal in Copper ~0.924mg

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% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
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 B1Vitamin B1 +45.2%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +806.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.1%
Contains more Vitamin B3Vitamin B3 +351.7%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.387g 23.665g 155%
Folate 444µg 49µg 99%
Selenium 3.2µg 55.2µg 95%
Fiber 15.5g 34.4g 76%
Manganese 1mg 2.723mg 75%
Phosphorus 440mg 860mg 60%
Calcium 160mg 631mg 47%
Fats 0.9g 30.74g 46%
Vitamin B3 1.955mg 8.83mg 43%
Magnesium 160mg 335mg 42%
Omega-6 (Linoleic acid) 5.835g 34%
Potassium 1500mg 407mg 32%
Vitamin B1 0.9mg 0.62mg 23%
Zinc 2.2mg 4.58mg 22%
Vitamin B6 0.286mg 22%
Vitamin B5 0.899mg 18%
Saturated fat 0.232g 3.33g 14%
Iron 8.7mg 7.72mg 12%
Protein 21.25g 16.54g 9%
Copper 1mg 0.924mg 8%
Calories 339kcal 486kcal 7%
Carbs 63.25g 42.12g 7%
Monounsaturated fat 0.078g 2.309g 6%
Vitamin K 5.6µg 5%
Vitamin C 0mg 1.6mg 2%
Vitamin E 0.21mg 0.5mg 2%
Vitamin B2 0.193mg 0.17mg 2%
Protein per 100 calories 6.3g 3.4g N/A
Calories per 10 g protein 160kcal 294kcal N/A
Weight per 100 calories 29g 21g N/A
Unsaturated / Saturated Fat ratio 2 7.8 N/A
Net carbs 47.75g 7.72g N/A
Sugar 2.12g N/A
Sodium 9mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.252mg 0.436mg 0%
Threonine 0.894mg 0.709mg 0%
Isoleucine 0.938mg 0.801mg 0%
Leucine 1.697mg 1.371mg 0%
Lysine 1.459mg 0.97mg 0%
Methionine 0.32mg 0.588mg 0%
Phenylalanine 1.149mg 1.016mg 0%
Valine 1.112mg 0.95mg 0%
Histidine 0.592mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 ProteinProtein +28.5%
Contains more CarbsCarbs +50.2%
Contains more WaterWater +89.7%
Contains more FatsFats +3315.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -93%
Contains more Mono. FatMonounsaturated fat +2860.3%
Contains more Poly. FatPolyunsaturated fat +6015%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.