Kidney Beans vs. Chia Seeds
Nutrition comparison of Kidney Beans and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and chia seeds:
- Both chia seeds and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Chia seed has more thiamin, riboflavin and niacin, however, kidney bean contains more Vitamin B6.
- Chia seed is an excellent source of iron.
- Kidney bean has 9.1 times less saturated fat than chia seed.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and kidney beans are high in calories. Chia seed has 302% more calories than kidney bean - chia seed has 486 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Chia Seeds | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 67% | 33% |
| Fat | 7% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and kidney bean has 51% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both chia seeds and kidney beans are high in dietary fiber. Chia seed has 473% more dietary fiber than kidney bean - chia seed has 34.4g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
Protein
protein
Both chia seeds and kidney beans are high in protein. Chia seed has 104% more protein than kidney bean - chia seed has 16.5g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Kidney bean has 9.1 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
trans fat
Both chia seeds and kidney beans are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and kidney bean does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and kidney beans contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than kidney bean - chia seed has 16.2ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Chia seeds and kidney beans contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Kidney bean has more Vitamin K than chia seed - kidney bean has 5.7ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin, however, kidney bean contains more Vitamin B6. Both kidney beans and chia seeds contain significant amounts of folate.
| Kidney Beans | Chia Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.62 MG |
| Riboflavin | 0.015 MG | 0.17 MG |
| Niacin | 0.417 MG | 8.83 MG |
| Vitamin B6 | 0.113 MG | ~ |
| Folate | 23 UG | 49 UG |
Minerals
calcium
Both chia seeds and kidney beans are high in calcium. Chia seed has 988% more calcium than kidney bean - chia seed has 631mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Chia seed is an excellent source of iron and it has 415% more iron than kidney bean - chia seed has 7.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both chia seeds and kidney beans are high in potassium. Chia seed has 63% more potassium than kidney bean - chia seed has 407mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than kidney bean per 100 grams.
| Kidney Beans | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 17.83 G |
| Total | 0.132 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.217 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.217 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Chia Seeds (Seeds, chia seeds, dried) .
Kidney Beans g
()
|
Daily Values (%) |
Chia Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or kidney beans contain more calories in 100 grams?Both chia seeds and kidney beans are high in calories. Chia seed has 300% more calories than kidney bean - chia seed has 486 calories in 100g and kidney bean has 121 calories.
Does chia seeds or kidney beans have more carbohydrates?
By weight, chia seed is high in carbohydrates and kidney bean has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does chia seeds or kidney beans contain more calcium?
Both chia seeds and kidney beans are high in calcium. Chia seed has 990% more calcium than kidney bean - chia seed has 631mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does chia seeds or kidney beans contain more iron?
Chia seed is an abundant source of iron and it has 420% more iron than kidney bean - chia seed has 7.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does chia seeds or kidney beans contain more potassium?
Both chia seeds and kidney beans are high in potassium. Chia seed has 60% more potassium than kidney bean - chia seed has 407mg of potassium in 100 grams and kidney bean has 250mg of potassium.