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Chia seeds vs. Beans — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and beans

  • 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.
  • Chia seeds contain 77 times more fats than beans. While chia seeds contain 30.74g of fats, beans contain only 0.4g.
  • The glycemic index of chia seeds is lower.

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

Infographic

Chia seeds vs Beans 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
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%
Contains less SodiumSodium -93.8%

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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
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%
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%
Contains more Vitamin CVitamin C +93.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Beans DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 0.172g 157%
Manganese 2.723mg 118%
Fiber 34.4g 5.5g 116%
Phosphorus 860mg 104mg 108%
Iron 7.72mg 0.29mg 93%
Selenium 55.2µg 4.5µg 92%
Copper 0.924mg 0.206mg 80%
Magnesium 335mg 32mg 72%
Calcium 631mg 50mg 58%
Vitamin B3 8.83mg 0.43mg 53%
Fats 30.74g 0.4g 47%
Vitamin B1 0.62mg 0.15mg 39%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 4.58mg 1.4mg 29%
Protein 16.54g 4.8g 23%
Calories 486kcal 105kcal 19%
Saturated fat 3.33g 0.103g 15%
Vitamin B6 0.13mg 10%
Vitamin B2 0.17mg 0.06mg 8%
Carbs 42.12g 20.49g 7%
Folate 49µg 24µg 6%
Choline 30.8mg 6%
Monounsaturated fat 2.309g 0.035g 6%
Potassium 407mg 296mg 3%
Vitamin C 1.6mg 3.1mg 2%
Vitamin E 0.5mg 0.15mg 2%
Sodium 16mg 1mg 1%
Vitamin A 5µg 1%
Vitamin K 0.8µg 1%
Protein per 100 calories 3.4g 4.6g N/A
Calories per 10 g protein 294kcal 219kcal N/A
Weight per 100 calories 21g 95g N/A
Unsaturated / Saturated Fat ratio 7.8 2 N/A
Net carbs 7.72g 14.99g N/A
Sugar 7.78g N/A
Trans fat 0.14g 0g 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
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
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
Contains more ProteinProtein +244.6%
Contains more FatsFats +7585%
Contains more CarbsCarbs +105.6%
Contains more WaterWater +1151.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
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
Contains more Mono. FatMonounsaturated fat +6497.1%
Contains more Poly. FatPolyunsaturated fat +13658.7%
Contains less Sat. FatSaturated fat -96.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.