Side-by-Side Comparison

Black Beans (Cooked) vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean cooked glistening black beans in a dark stone bowl

legumes

Black Beans (Cooked)

132Calories

8.9Protein

8.7Fiber

0.0Vit C

View Details

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-73%

Black Beans (Cooked)

Black Beans (Cooked) has fewer calories (energy) (132 kcal vs 486 kcal, 354 kcal less).

Higher Protein

+87%

Chia Seeds

Chia Seeds provides 16.5 g vs 8.9 g in Black Beans (Cooked) (+7.7 g, +87%).

Higher Dietary Fiber

+295%

Chia Seeds

Chia Seeds provides 34.4 g vs 8.7 g in Black Beans (Cooked) (+25.7 g, +295%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Black Beans (Cooked) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Black Beans (Cooked)100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Black Beans (Cooked)

132 kcal7% DV

Chia Seeds

486 kcal24% DV

Chia Seeds provides 486 kcal vs 132 kcal in Black Beans (Cooked) (+354 kcal, +268%).

ProteinChia Seeds higher

Black Beans (Cooked)

8.9 g18% DV

Chia Seeds

16.5 g33% DV

Chia Seeds provides 16.5 g vs 8.9 g in Black Beans (Cooked) (+7.7 g, +87%).

CarbohydratesChia Seeds higher

Black Beans (Cooked)

23.7 g9% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 23.7 g in Black Beans (Cooked) (+18.4 g, +78%).

Dietary FiberChia Seeds higher

Black Beans (Cooked)

8.7 g31% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 8.7 g in Black Beans (Cooked) (+25.7 g, +295%).

Total FatChia Seeds higher

Black Beans (Cooked)

0.54 g1% DV

Chia Seeds

30.7 g39% DV

Chia Seeds provides 30.7 g vs 0.54 g in Black Beans (Cooked) (+30.2 g, +5593%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.32 g1% DV

Chia Seeds

0 g

Black Beans (Cooked) has higher total sugars (0.32 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Black Beans (Cooked)

0 mg

Chia Seeds

1.6 mg2% DV

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Black Beans (Cooked)

0 µg

Chia Seeds

3.0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Black Beans (Cooked)

0.15 mg1% DV

Chia Seeds

0.50 mg3% DV

Chia Seeds provides 0.50 mg vs 0.15 mg in Black Beans (Cooked) (+0.35 mg, +233%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.8 µg2% DV

Chia Seeds

0 µg

Black Beans (Cooked) has higher vitamin k (2.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

149 µg37% DV

Chia Seeds

49 µg12% DV

Black Beans (Cooked) provides 149 µg vs 49 µg in Chia Seeds (+100 µg, +204%).

Thiamin (Vitamin B1)Chia Seeds higher

Black Beans (Cooked)

0.24 mg20% DV

Chia Seeds

0.62 mg52% DV

Chia Seeds provides 0.62 mg vs 0.24 mg in Black Beans (Cooked) (+0.38 mg, +154%).

Riboflavin (Vitamin B2)Chia Seeds higher

Black Beans (Cooked)

0.06 mg5% DV

Chia Seeds

0.17 mg13% DV

Chia Seeds provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.06 mg).

Niacin (Vitamin B3)Chia Seeds higher

Black Beans (Cooked)

0.51 mg3% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 0.51 mg in Black Beans (Cooked) (+8.3 mg, +1649%).

Pantothenic Acid (B5)Chia Seeds higher

Black Beans (Cooked)

0.24 mg5% DV

Chia Seeds

0.94 mg19% DV

Chia Seeds provides 0.94 mg vs 0.24 mg in Black Beans (Cooked) (+0.70 mg, +288%).

Vitamin B6Similar

Black Beans (Cooked)

0.07 mg4% DV

Chia Seeds

0.08 mg5% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Black Beans (Cooked)

1.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 1.0 mg in Black Beans (Cooked) (+15.0 mg, +1500%).

PotassiumChia Seeds higher

Black Beans (Cooked)

355 mg8% DV

Chia Seeds

407 mg9% DV

Chia Seeds provides 407 mg vs 355 mg in Black Beans (Cooked) (+52.0 mg, +15%).

CalciumChia Seeds higher

Black Beans (Cooked)

27.0 mg2% DV

Chia Seeds

631 mg49% DV

Chia Seeds provides 631 mg vs 27.0 mg in Black Beans (Cooked) (+604 mg, +2237%).

IronChia Seeds higher

Black Beans (Cooked)

2.1 mg12% DV

Chia Seeds

7.7 mg43% DV

Chia Seeds provides 7.7 mg vs 2.1 mg in Black Beans (Cooked) (+5.6 mg, +268%).

MagnesiumChia Seeds higher

Black Beans (Cooked)

60.0 mg14% DV

Chia Seeds

335 mg80% DV

Chia Seeds provides 335 mg vs 60.0 mg in Black Beans (Cooked) (+275 mg, +458%).

PhosphorusChia Seeds higher

Black Beans (Cooked)

140 mg11% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 140 mg in Black Beans (Cooked) (+720 mg, +514%).

ZincChia Seeds higher

Black Beans (Cooked)

1.1 mg10% DV

Chia Seeds

4.6 mg42% DV

Chia Seeds provides 4.6 mg vs 1.1 mg in Black Beans (Cooked) (+3.5 mg, +309%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Black Beans (Cooked)

0.09 g

Chia Seeds

3.3 g17% DV

Chia Seeds provides 3.3 g vs 0.09 g in Black Beans (Cooked) (+3.2 g, +3600%).

Nutrient

Black Beans (Cooked)172 g (1 cup cooked (172 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Black Beans (Cooked) higher

Black Beans (Cooked)

227 kcal11% DV

Chia Seeds

58 kcal3% DV

Black Beans (Cooked) provides 227 kcal vs 58 kcal in Chia Seeds (+169 kcal, +289%).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

15.2 g30% DV

Chia Seeds

2.0 g4% DV

Black Beans (Cooked) provides 15.2 g vs 2.0 g in Chia Seeds (+13.3 g, +668%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

40.8 g15% DV

Chia Seeds

5.1 g2% DV

Black Beans (Cooked) provides 40.8 g vs 5.1 g in Chia Seeds (+35.7 g, +707%).

Dietary FiberBlack Beans (Cooked) higher

Black Beans (Cooked)

15.0 g53% DV

Chia Seeds

4.1 g15% DV

Black Beans (Cooked) provides 15.0 g vs 4.1 g in Chia Seeds (+10.8 g, +262%).

Total FatChia Seeds higher

Black Beans (Cooked)

0.93 g1% DV

Chia Seeds

3.7 g5% DV

Chia Seeds provides 3.7 g vs 0.93 g in Black Beans (Cooked) (+2.8 g, +297%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.55 g1% DV

Chia Seeds

0 g

Black Beans (Cooked) has higher total sugars (0.55 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Black Beans (Cooked)

0 mg

Chia Seeds

0.19 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Black Beans (Cooked)

0 µg

Chia Seeds

0.4 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EBlack Beans (Cooked) higher

Black Beans (Cooked)

0.26 mg2% DV

Chia Seeds

0.06 mg

Black Beans (Cooked) provides 0.26 mg vs 0.06 mg in Chia Seeds (+0.20 mg, +330%).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

4.8 µg4% DV

Chia Seeds

0 µg

Black Beans (Cooked) has higher vitamin k (4.8 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

256 µg64% DV

Chia Seeds

5.9 µg1% DV

Black Beans (Cooked) provides 256 µg vs 5.9 µg in Chia Seeds (+250 µg, +4259%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg35% DV

Chia Seeds

0.07 mg6% DV

Black Beans (Cooked) provides 0.42 mg vs 0.07 mg in Chia Seeds (+0.35 mg, +464%).

Riboflavin (Vitamin B2)Black Beans (Cooked) higher

Black Beans (Cooked)

0.10 mg8% DV

Chia Seeds

0.02 mg2% DV

Black Beans (Cooked) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Black Beans (Cooked)

0.87 mg5% DV

Chia Seeds

1.1 mg7% DV

Chia Seeds provides 1.1 mg vs 0.87 mg in Black Beans (Cooked) (+0.19 mg, +22%).

Pantothenic Acid (B5)Black Beans (Cooked) higher

Black Beans (Cooked)

0.42 mg8% DV

Chia Seeds

0.11 mg2% DV

Black Beans (Cooked) provides 0.42 mg vs 0.11 mg in Chia Seeds (+0.30 mg, +269%).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.12 mg7% DV

Chia Seeds

0.01 mg1% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.01 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Black Beans (Cooked)

1.7 mg

Chia Seeds

1.9 mg

Chia Seeds provides 1.9 mg vs 1.7 mg in Black Beans (Cooked) (+0.20 mg, +12%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

611 mg13% DV

Chia Seeds

48.8 mg1% DV

Black Beans (Cooked) provides 611 mg vs 48.8 mg in Chia Seeds (+562 mg, +1150%).

CalciumChia Seeds higher

Black Beans (Cooked)

46.4 mg4% DV

Chia Seeds

75.7 mg6% DV

Chia Seeds provides 75.7 mg vs 46.4 mg in Black Beans (Cooked) (+29.3 mg, +63%).

IronBlack Beans (Cooked) higher

Black Beans (Cooked)

3.6 mg20% DV

Chia Seeds

0.93 mg5% DV

Black Beans (Cooked) provides 3.6 mg vs 0.93 mg in Chia Seeds (+2.7 mg, +290%).

MagnesiumBlack Beans (Cooked) higher

Black Beans (Cooked)

103 mg25% DV

Chia Seeds

40.2 mg10% DV

Black Beans (Cooked) provides 103 mg vs 40.2 mg in Chia Seeds (+63.0 mg, +157%).

PhosphorusBlack Beans (Cooked) higher

Black Beans (Cooked)

241 mg19% DV

Chia Seeds

103 mg8% DV

Black Beans (Cooked) provides 241 mg vs 103 mg in Chia Seeds (+138 mg, +133%).

ZincBlack Beans (Cooked) higher

Black Beans (Cooked)

1.9 mg18% DV

Chia Seeds

0.55 mg5% DV

Black Beans (Cooked) provides 1.9 mg vs 0.55 mg in Chia Seeds (+1.4 mg, +251%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Black Beans (Cooked)

0.15 g1% DV

Chia Seeds

0.40 g2% DV

Chia Seeds provides 0.40 g vs 0.15 g in Black Beans (Cooked) (+0.24 g, +158%).

Nutrient

Black Beans (Cooked)Amount per 100 kcal (76 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

100 kcal5% DV

Chia Seeds

102 kcal5% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of calories (energy) (100 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

6.7 g13% DV

Chia Seeds

3.5 g7% DV

Black Beans (Cooked) provides 6.7 g vs 3.5 g in Chia Seeds (+3.3 g, +94%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

18.0 g7% DV

Chia Seeds

8.8 g3% DV

Black Beans (Cooked) provides 18.0 g vs 8.8 g in Chia Seeds (+9.2 g, +104%).

Dietary FiberChia Seeds higher

Black Beans (Cooked)

6.6 g24% DV

Chia Seeds

7.2 g26% DV

Chia Seeds provides 7.2 g vs 6.6 g in Black Beans (Cooked) (+0.61 g, +9%).

Total FatChia Seeds higher

Black Beans (Cooked)

0.41 g1% DV

Chia Seeds

6.5 g8% DV

Chia Seeds provides 6.5 g vs 0.41 g in Black Beans (Cooked) (+6.0 g, +1473%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.24 g

Chia Seeds

0 g

Black Beans (Cooked) has higher total sugars (0.24 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Black Beans (Cooked)

0 mg

Chia Seeds

0.34 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Black Beans (Cooked)

0 µg

Chia Seeds

0.6 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.11 mg1% DV

Chia Seeds

0.11 mg1% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin e (0.11 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

2.1 µg2% DV

Chia Seeds

0 µg

Black Beans (Cooked) has higher vitamin k (2.1 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

113 µg28% DV

Chia Seeds

10 µg3% DV

Black Beans (Cooked) provides 113 µg vs 10 µg in Chia Seeds (+103 µg, +1000%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.19 mg15% DV

Chia Seeds

0.13 mg11% DV

Black Beans (Cooked) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.13 mg).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.04 mg3% DV

Chia Seeds

0.04 mg3% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Black Beans (Cooked)

0.38 mg2% DV

Chia Seeds

1.9 mg12% DV

Chia Seeds provides 1.9 mg vs 0.38 mg in Black Beans (Cooked) (+1.5 mg, +383%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.18 mg4% DV

Chia Seeds

0.20 mg4% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of pantothenic acid (b5) (0.18 mg).

Vitamin B6Similar

Black Beans (Cooked)

0.05 mg3% DV

Chia Seeds

0.02 mg1% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Black Beans (Cooked)

0.76 mg

Chia Seeds

3.4 mg

Chia Seeds provides 3.4 mg vs 0.76 mg in Black Beans (Cooked) (+2.6 mg, +342%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

270 mg6% DV

Chia Seeds

85.5 mg2% DV

Black Beans (Cooked) provides 270 mg vs 85.5 mg in Chia Seeds (+184 mg, +216%).

CalciumChia Seeds higher

Black Beans (Cooked)

20.5 mg2% DV

Chia Seeds

133 mg10% DV

Chia Seeds provides 133 mg vs 20.5 mg in Black Beans (Cooked) (+112 mg, +546%).

IronSimilar

Black Beans (Cooked)

1.6 mg9% DV

Chia Seeds

1.6 mg9% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of iron (1.6 mg).

MagnesiumChia Seeds higher

Black Beans (Cooked)

45.6 mg11% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 45.6 mg in Black Beans (Cooked) (+24.7 mg, +54%).

PhosphorusChia Seeds higher

Black Beans (Cooked)

106 mg9% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 106 mg in Black Beans (Cooked) (+74.2 mg, +70%).

ZincChia Seeds higher

Black Beans (Cooked)

0.85 mg8% DV

Chia Seeds

0.96 mg9% DV

Chia Seeds provides 0.96 mg vs 0.85 mg in Black Beans (Cooked) (+0.11 mg, +13%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Black Beans (Cooked)

0.07 g

Chia Seeds

0.70 g3% DV

Chia Seeds provides 0.70 g vs 0.07 g in Black Beans (Cooked) (+0.63 g, +922%).

Nutrient

Black Beans (Cooked)Normalized to 300 kcal (227 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Black Beans (Cooked)

300 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of calories (energy) (300 kcal).

ProteinBlack Beans (Cooked) higher

Black Beans (Cooked)

20.1 g40% DV

Chia Seeds

10.3 g21% DV

Black Beans (Cooked) provides 20.1 g vs 10.3 g in Chia Seeds (+9.9 g, +96%).

CarbohydratesBlack Beans (Cooked) higher

Black Beans (Cooked)

53.8 g20% DV

Chia Seeds

26.1 g9% DV

Black Beans (Cooked) provides 53.8 g vs 26.1 g in Chia Seeds (+27.7 g, +106%).

Dietary FiberChia Seeds higher

Black Beans (Cooked)

19.7 g71% DV

Chia Seeds

21.3 g76% DV

Chia Seeds provides 21.3 g vs 19.7 g in Black Beans (Cooked) (+1.6 g, +8%).

Total FatChia Seeds higher

Black Beans (Cooked)

1.2 g2% DV

Chia Seeds

19.1 g24% DV

Chia Seeds provides 19.1 g vs 1.2 g in Black Beans (Cooked) (+17.8 g, +1455%).

Total SugarsBlack Beans (Cooked) higher

Black Beans (Cooked)

0.73 g1% DV

Chia Seeds

0 g

Black Beans (Cooked) has higher total sugars (0.73 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Black Beans (Cooked)

0 mg

Chia Seeds

0.99 mg1% DV

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Black Beans (Cooked)

0 µg

Chia Seeds

1.9 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Black Beans (Cooked)

0.34 mg2% DV

Chia Seeds

0.31 mg2% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin e (0.34 mg).

Vitamin KBlack Beans (Cooked) higher

Black Beans (Cooked)

6.4 µg5% DV

Chia Seeds

0 µg

Black Beans (Cooked) has higher vitamin k (6.4 µg vs 0 µg).

Folate (DFE)Black Beans (Cooked) higher

Black Beans (Cooked)

338 µg85% DV

Chia Seeds

30 µg8% DV

Black Beans (Cooked) provides 338 µg vs 30 µg in Chia Seeds (+308 µg, +1013%).

Thiamin (Vitamin B1)Black Beans (Cooked) higher

Black Beans (Cooked)

0.55 mg46% DV

Chia Seeds

0.38 mg32% DV

Black Beans (Cooked) provides 0.55 mg vs 0.38 mg in Chia Seeds (+0.17 mg, +44%).

Riboflavin (Vitamin B2)Similar

Black Beans (Cooked)

0.13 mg10% DV

Chia Seeds

0.11 mg8% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Chia Seeds higher

Black Beans (Cooked)

1.1 mg7% DV

Chia Seeds

5.5 mg34% DV

Chia Seeds provides 5.5 mg vs 1.1 mg in Black Beans (Cooked) (+4.3 mg, +378%).

Pantothenic Acid (B5)Similar

Black Beans (Cooked)

0.55 mg11% DV

Chia Seeds

0.58 mg12% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of pantothenic acid (b5) (0.55 mg).

Vitamin B6Black Beans (Cooked) higher

Black Beans (Cooked)

0.16 mg9% DV

Chia Seeds

0.05 mg3% DV

Black Beans (Cooked) provides slightly more vitamin b6 (0.16 mg vs 0.05 mg).

Vitamin B12Similar

Black Beans (Cooked)

0 µg

Chia Seeds

0 µg

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Black Beans (Cooked)

2.3 mg

Chia Seeds

9.9 mg

Chia Seeds provides 9.9 mg vs 2.3 mg in Black Beans (Cooked) (+7.7 mg, +337%).

PotassiumBlack Beans (Cooked) higher

Black Beans (Cooked)

806 mg17% DV

Chia Seeds

252 mg5% DV

Black Beans (Cooked) provides 806 mg vs 252 mg in Chia Seeds (+554 mg, +219%).

CalciumChia Seeds higher

Black Beans (Cooked)

61.3 mg5% DV

Chia Seeds

391 mg30% DV

Chia Seeds provides 391 mg vs 61.3 mg in Black Beans (Cooked) (+330 mg, +538%).

IronSimilar

Black Beans (Cooked)

4.8 mg26% DV

Chia Seeds

4.8 mg27% DV

Both Black Beans (Cooked) and Chia Seeds provide similar amounts of iron (4.8 mg).

MagnesiumChia Seeds higher

Black Beans (Cooked)

136 mg32% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 136 mg in Black Beans (Cooked) (+71.5 mg, +52%).

PhosphorusChia Seeds higher

Black Beans (Cooked)

318 mg25% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 318 mg in Black Beans (Cooked) (+215 mg, +68%).

ZincChia Seeds higher

Black Beans (Cooked)

2.5 mg23% DV

Chia Seeds

2.8 mg26% DV

Chia Seeds provides 2.8 mg vs 2.5 mg in Black Beans (Cooked) (+0.30 mg, +12%).

Lipids1 nutrients

Saturated FatChia Seeds higher

Black Beans (Cooked)

0.20 g1% DV

Chia Seeds

2.1 g10% DV

Chia Seeds provides 2.1 g vs 0.20 g in Black Beans (Cooked) (+1.9 g, +911%).

Black Beans (Cooked) vs Chia Seeds

Black Beans (Cooked)

Chia Seeds

Nutritional Takeaways

Comparison Summary