Pinto Beans vs. Chia Seeds
Nutrition comparison of Pinto 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
pinto beans
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and chia seeds:
- Both chia seeds and pinto beans are high in calcium, calories, dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin and niacin.
- Chia seed is an excellent source of iron and protein.
- Pinto bean has 20 times less saturated fat than chia seed.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and pinto beans are high in calories. Chia seed has 326% more calories than pinto bean - chia seed has 486 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie. Pinto beans has a macronutrient ratio of 24:69:7 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Chia Seeds | |
|---|---|---|
| Protein | 24% | 13% |
| Carbohydrates | 69% | 33% |
| Fat | 7% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pinto bean has 52% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Both chia seeds and pinto beans are high in dietary fiber. Chia seed has 525% more dietary fiber than pinto bean - chia seed has 34.4g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Pinto beans and chia seeds contain similar amounts of sugar - pinto bean has 0.54g 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 137% more protein than pinto bean - chia seed has 16.5g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Pinto bean has 20 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
trans fat
Both chia seeds and pinto beans are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pinto bean does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and pinto beans contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than pinto bean - chia seed has 16.2ug of Vitamin A per 100 grams and pinto bean does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than pinto bean - chia seed has 0.5mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin and niacin. Both pinto beans and chia seeds contain significant amounts of folate.
| Pinto Beans | Chia Seeds | |
|---|---|---|
| Thiamin | 0.052 MG | 0.62 MG |
| Riboflavin | 0.019 MG | 0.17 MG |
| Niacin | 0.272 MG | 8.83 MG |
| Folate | 24 UG | 49 UG |
Minerals
calcium
Both chia seeds and pinto beans are high in calcium. Chia seed has 902% more calcium than pinto bean - chia seed has 631mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Chia seed is an excellent source of iron and it has 480% more iron than pinto bean - chia seed has 7.7mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both chia seeds and pinto beans are high in potassium. Chia seed has 49% more potassium than pinto bean - chia seed has 407mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than pinto bean per 100 grams.
| Pinto Beans | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 17.83 G |
| Total | 0.158 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than pinto bean per 100 grams.
| Pinto Beans | Chia Seeds | |
|---|---|---|
| linoleic acid | 0.115 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 0.115 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: Pinto Beans (Beans, pinto, canned, drained solids) and Chia Seeds (Seeds, chia seeds, dried) .
Pinto Beans g
()
|
Daily Values (%) |
Chia Seeds g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | 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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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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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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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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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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UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or pinto beans contain more calories in 100 grams?Both chia seeds and pinto beans are high in calories. Chia seed has 330% more calories than pinto bean - chia seed has 486 calories in 100g and pinto bean has 114 calories.
Does chia seeds or pinto beans have more carbohydrates?
By weight, chia seed is high in carbohydrates and pinto bean has 50% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does chia seeds or pinto beans contain more calcium?
Both chia seeds and pinto beans are high in calcium. Chia seed has 900% more calcium than pinto bean - chia seed has 631mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does chia seeds or pinto beans contain more iron?
Chia seed is an abundant source of iron and it has 480% more iron than pinto bean - chia seed has 7.7mg of iron in 100 grams and pinto bean has 1.3mg of iron.
Does chia seeds or pinto beans contain more potassium?
Both chia seeds and pinto beans are high in potassium. Chia seed has 50% more potassium than pinto bean - chia seed has 407mg of potassium in 100 grams and pinto bean has 274mg of potassium.