Black Beans vs. Chia Seeds

Q: Does chia seeds or black beans contain more dietary fiber?

Both chia seeds and black beans are high in dietary fiber . Chia seed has 399% more dietary fiber than black bean - chia seed has 34.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

Q: Does chia seeds or black beans contain more protein?

Chia seed is an excellent source of protein and it has 174% more protein than black bean - chia seed has 16.5g of protein per 100 grams and black bean has 6g of protein.

Nutrition comparison of Black 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 black beans versus chia seeds (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

For a quick recap of significant nutrients and differences in black beans and chia seeds:

Both chia seeds and black beans are high in dietary fiber and potassium.
Black bean has 43.4 times less saturated fat than chia seed.
Chia seed has more thiamin and niacin, however, black bean contains more pantothenic acid and Vitamin B6.
Chia seed is an excellent source of calcium, iron and protein.

Detailed nutritional comparison of black beans and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Black Beans src

Chia Seeds src

Calories and Carbs

calories

Chia seed is high in calories and black bean has 81% less calories than chia seed - chia seed has 486 calories per 100 grams and black bean has 91 calories.

For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Black beans has a macronutrient ratio of 26:71:3 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Black Beans	Chia Seeds
Protein	26%	13%
Carbohydrates	71%	33%
Fat	3%	54%
Alcohol	~	~

carbohydrates

Chia seed is high in carbohydrates and black bean has 61% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.

dietary fiber

Both chia seeds and black beans are high in dietary fiber. Chia seed has 399% more dietary fiber than black bean - chia seed has 34.4g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.

sugar

Black beans and chia seeds contain similar amounts of sugar - black bean has 0.23g 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 174% more protein than black bean - chia seed has 16.5g of protein per 100 grams and black bean has 6g of protein.

Fat

saturated fat

Black bean has 43.4 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.

trans fat

Both chia seeds and black beans are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and black bean does not contain significant amounts.

Vitamins

Vitamin C

Chia seeds and black beans contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.

Vitamin A

Black beans and chia seeds contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.

Vitamin E

Chia seeds and black beans contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.

Vitamin K

Black beans and chia seeds contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.

The B Vitamins

Chia seed has more thiamin and niacin, however, black bean contains more pantothenic acid and Vitamin B6. Both black beans and chia seeds contain significant amounts of riboflavin and folate.

	Black Beans	Chia Seeds
Thiamin	0.14 MG	0.62 MG
Riboflavin	0.12 MG	0.17 MG
Niacin	0.62 MG	8.83 MG
Pantothenic acid	0.184 MG	~
Vitamin B6	0.055 MG	~
Folate	61 UG	49 UG

Minerals

calcium

Chia seed is an excellent source of calcium and it has 17 times more calcium than black bean - chia seed has 631mg of calcium per 100 grams and black bean has 35mg of calcium.

iron

Chia seed is an excellent source of iron and it has 306% more iron than black bean - chia seed has 7.7mg of iron per 100 grams and black bean has 1.9mg of iron.

potassium

Both chia seeds and black beans are high in potassium. Chia seed has 32% more potassium than black bean - chia seed has 407mg of potassium per 100 grams and black bean has 308mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than black bean per 100 grams.

	Black Beans	Chia Seeds
alpha linoleic acid	0.057 G	17.83 G
Total	0.057 G	17.83 G

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than black bean per 100 grams.

	Black Beans	Chia Seeds
linoleic acid	0.068 G	5.835 G
other omega 6	~	0.093 G
Total	0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Chia Seeds (Seeds, chia seeds, dried) .

Black Beans g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Black Beans	cup
Chia Seeds	oz

FAQ

Does chia seeds or black beans contain more calories in 100 grams?
Chia seed is high in calories and black bean has 80% less calories than chia seed - chia seed has 486 calories in 100g and black bean has 91 calories.

Does chia seeds or black beans have more carbohydrates?
By weight, chia seed is high in carbohydrates and black bean has 60% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and black bean has 16.6g of carbohydrates.

Does chia seeds or black beans contain more calcium?
Chia seed is a rich source of calcium and it has 17 times more calcium than black bean - chia seed has 631mg of calcium in 100 grams and black bean has 35mg of calcium.

Does chia seeds or black beans contain more iron?
Chia seed is an abundant source of iron and it has 310% more iron than black bean - chia seed has 7.7mg of iron in 100 grams and black bean has 1.9mg of iron.

Does chia seeds or black beans contain more potassium?
Both chia seeds and black beans are high in potassium. Chia seed has 30% more potassium than black bean - chia seed has 407mg of potassium in 100 grams and black bean has 308mg of potassium.

Compare Food

Recent