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  6. Chia seeds vs. Cranberry bean raw

Chia seeds vs. Cranberry bean raw — In-Depth Nutrition Comparison

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A recap on the differences between chia seeds and cranberry bean raw

  • Chia seeds are higher in manganese, selenium, phosphorus, calcium, vitamin B3, fats, magnesium, fiber, and iron, yet cranberry bean raw is higher in folate.
  • Cranberry bean raw covers your daily folate needs 139% more than chia seeds.
  • Chia seeds contain 25 times more fats than cranberry bean raw. While chia seeds contain 30.74g of fats, cranberry bean raw contains only 1.23g.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Beans, cranberry (roman), mature seeds, raw.

Infographic

Chia seeds vs Cranberry bean raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +114.7%
Contains more CalciumCalcium +396.9%
Contains more IronIron +54.4%
Contains more CopperCopper +16.4%
Contains more ZincZinc +26.2%
Contains more PhosphorusPhosphorus +131.2%
Contains more ManganeseManganese +196%
Contains more SeleniumSelenium +334.6%
Contains more PotassiumPotassium +227.3%
Contains less SodiumSodium -62.5%

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%
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% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +506.9%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B2Vitamin B2 +25.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +1132.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Cranberry bean raw DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 0.527g 154%
Folate 49µg 604µg 139%
Manganese 2.723mg 0.92mg 78%
Selenium 55.2µg 12.7µg 77%
Phosphorus 860mg 372mg 70%
Calcium 631mg 127mg 50%
Vitamin B3 8.83mg 1.455mg 46%
Fats 30.74g 1.23g 45%
Magnesium 335mg 156mg 43%
Fiber 34.4g 24.7g 39%
Iron 7.72mg 5mg 34%
Omega-6 (Linoleic acid) 5.835g 34%
Potassium 407mg 1332mg 27%
Vitamin B6 0.309mg 24%
Vitamin B5 0.748mg 15%
Copper 0.924mg 0.794mg 14%
Saturated fat 3.33g 0.316g 14%
Protein 16.54g 23.03g 13%
Vitamin B1 0.62mg 0.747mg 11%
Zinc 4.58mg 3.63mg 9%
Calories 486kcal 335kcal 8%
Carbs 42.12g 60.05g 6%
Monounsaturated fat 2.309g 0.106g 6%
Vitamin E 0.5mg 3%
Vitamin B2 0.17mg 0.213mg 3%
Vitamin C 1.6mg 0mg 2%
Protein per 100 calories 3.4g 6.9g N/A
Calories per 10 g protein 294kcal 145kcal N/A
Weight per 100 calories 21g 30g N/A
Unsaturated / Saturated Fat ratio 7.8 2 N/A
Net carbs 7.72g 35.35g N/A
Sodium 16mg 6mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.273mg 0%
Threonine 0.709mg 0.969mg 0%
Isoleucine 0.801mg 1.017mg 0%
Leucine 1.371mg 1.838mg 0%
Lysine 0.97mg 1.58mg 0%
Methionine 0.588mg 0.346mg 0%
Phenylalanine 1.016mg 1.245mg 0%
Valine 0.95mg 1.205mg 0%
Histidine 0.531mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +2399.2%
Contains more ProteinProtein +39.2%
Contains more CarbsCarbs +42.6%
Contains more WaterWater +113.6%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +2078.3%
Contains more Poly. FatPolyunsaturated fat +4390.5%
Contains less Sat. FatSaturated fat -90.5%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.