White Beans vs. Chia Seeds
Nutrition comparison of White 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
white beans
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and chia seeds:
- Both chia seeds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Chia seed has more thiamin, riboflavin and niacin, however, white bean contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of protein.
- White bean has 44 times less saturated fat than chia seed.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and white beans are high in calories. Chia seed has 326% more calories than white bean - chia seed has 486 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. White beans has a macronutrient ratio of 25:73:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Chia Seeds | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | 73% | 33% |
| Fat | 2% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and white bean has 50% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both chia seeds and white beans are high in dietary fiber. Chia seed has 617% more dietary fiber than white bean - chia seed has 34.4g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White beans and chia seeds contain similar amounts of sugar - white bean has 0.29g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 128% more protein than white bean - chia seed has 16.5g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has 44 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both chia seeds and white beans are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than white bean - chia seed has 1.6mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than white bean - chia seed has 16.2ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Chia seeds and white beans contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and chia seeds contain similar amounts of Vitamin K - white bean has 2.9ug 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, white bean contains more pantothenic acid and Vitamin B6. Both white beans and chia seeds contain significant amounts of folate.
| White Beans | Chia Seeds | |
|---|---|---|
| Thiamin | 0.096 MG | 0.62 MG |
| Riboflavin | 0.037 MG | 0.17 MG |
| Niacin | 0.113 MG | 8.83 MG |
| Pantothenic acid | 0.185 MG | ~ |
| Vitamin B6 | 0.075 MG | ~ |
| Folate | 65 UG | 49 UG |
Minerals
calcium
Both chia seeds and white beans are high in calcium. Chia seed has 764% more calcium than white bean - chia seed has 631mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both chia seeds and white beans are high in iron. Chia seed has 158% more iron than white bean - chia seed has 7.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both chia seeds and white beans are high in potassium. White bean has 12% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 17.83 G |
| Total | 0.056 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than white bean per 100 grams.
| White Beans | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.067 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Chia Seeds (Seeds, chia seeds, dried) .
White Beans 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 % |
|
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% |
|
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 white beans contain more calories in 100 grams?Both chia seeds and white beans are high in calories. Chia seed has 330% more calories than white bean - chia seed has 486 calories in 100g and white bean has 114 calories.
Does chia seeds or white beans have more carbohydrates?
By weight, chia seed is high in carbohydrates and white bean has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does chia seeds or white beans contain more calcium?
Both chia seeds and white beans are high in calcium. Chia seed has 760% more calcium than white bean - chia seed has 631mg of calcium in 100 grams and white bean has 73mg of calcium.
Does chia seeds or white beans contain more iron?
Both chia seeds and white beans are high in iron. Chia seed has 160% more iron than white bean - chia seed has 7.7mg of iron in 100 grams and white bean has 3mg of iron.
Does chia seeds or white beans contain more potassium?
Both chia seeds and white beans are high in potassium. White bean has 10% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and white bean has 454mg of potassium.