Mung Bean vs. Chia Seeds
Nutrition comparison of Mung Bean and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and chia seeds:
- Both chia seeds and mung bean are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, mung bean contains more pantothenic acid, Vitamin B6 and folate.
- Mung bean has 8.5 times less saturated fat than chia seed.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and mung bean are high in calories. Chia seed has 40% more calories than mung bean - chia seed has 486 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Chia Seeds | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 70% | 33% |
| Fat | 3% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Both chia seeds and mung bean are high in carbohydrates. Mung bean has 49% more carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both chia seeds and mung bean are high in dietary fiber. Chia seed has 111% more dietary fiber than mung bean - chia seed has 34.4g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Chia seed has less sugar than mung bean - mung bean has 6.6g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and mung bean are high in protein. Mung bean has 44% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Mung bean has 8.5 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
trans fat
Both chia seeds and mung bean are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and mung bean does not contain significant amounts.
Vitamins
Vitamin C
Mung bean has 200% more Vitamin C than chia seed - chia seed has 1.6mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than chia seed - mung bean has 6ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seeds and mung bean contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Mung bean has more Vitamin K than chia seed - mung bean has 9ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more niacin, however, mung bean contains more pantothenic acid, Vitamin B6 and folate. Both mung bean and chia seeds contain significant amounts of thiamin and riboflavin.
| Mung Bean | Chia Seeds | |
|---|---|---|
| Thiamin | 0.621 MG | 0.62 MG |
| Riboflavin | 0.233 MG | 0.17 MG |
| Niacin | 2.251 MG | 8.83 MG |
| Pantothenic acid | 1.91 MG | ~ |
| Vitamin B6 | 0.382 MG | ~ |
| Folate | 625 UG | 49 UG |
Minerals
calcium
Both chia seeds and mung bean are high in calcium. Chia seed has 378% more calcium than mung bean - chia seed has 631mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both chia seeds and mung bean are high in iron. Chia seed has 15% more iron than mung bean - chia seed has 7.7mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both chia seeds and mung bean are high in potassium. Mung bean has 206% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 17.83 G |
| Total | 0.027 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.357 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.357 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: Mung Bean (Mung beans, mature seeds, raw) and Chia Seeds (Seeds, chia seeds, dried) .
Mung Bean g
()
|
Daily Values (%) |
Chia Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or mung bean contain more calories in 100 grams?Both chia seeds and mung bean are high in calories. Chia seed has 40% more calories than mung bean - chia seed has 486 calories in 100g and mung bean has 347 calories.
Does chia seeds or mung bean have more carbohydrates?
By weight, both chia seeds and mung bean are high in carbohydrates. mung bean has 50% more carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does chia seeds or mung bean contain more calcium?
Both chia seeds and mung bean are high in calcium. Chia seed has 380% more calcium than mung bean - chia seed has 631mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does chia seeds or mung bean contain more iron?
Both chia seeds and mung bean are high in iron. Chia seed has 20% more iron than mung bean - chia seed has 7.7mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does chia seeds or mung bean contain more potassium?
Both chia seeds and mung bean are high in potassium. Mung bean has 210% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and mung bean has 1246mg of potassium.