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.
Detailed nutritional comparison of kidney 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: 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.

Image of Kidney Beans src
Image of Chia Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kidney Beans or Chia Seeds .

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) .

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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.