Black Beans (Raw)vsChia Seeds
Black Beans (Raw) has 341 calories and 22g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Chia Seeds
Go with Black Beans (Raw) at just 341 kcal per 100g — 30% fewer calories.
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with more fiber.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 486kcal24% | <0.1kcal |
| Protein | 22g43% | 17g33% | +5.1g |
| Total Fat | 1.4g2% | 31g39% | <0.1g |
| Saturated Fat | 0.37g2% | 3.3g17% | <0.1g |
| Trans Fat | 0g | 0.14g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 42g15% | +20g |
| Dietary Fiber | 16g55% | 34g123% | <0.1g |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | 1.6mg2% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.21mg1% | 0.50mg3% | <0.1mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 49mcg12% | +395mcg |
| Thiamin (B1) | 0.90mg75% | 0.62mg52% | +0.28mg |
| Riboflavin (B2) | 0.19mg15% | 0.17mg13% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 16mg1% | <0.1mg |
| Calcium | 123mg9% | 631mg49% | <0.1mg |
| Iron | 5.0mg28% | 7.7mg43% | <0.1mg |
| Potassium | 1480mg31% | 407mg9% | +1073mg |
| Phosphorus | 352mg28% | 860mg69% | <0.1mg |
| Magnesium | 171mg41% | 335mg80% | <0.1mg |
| Zinc | 3.6mg33% | 4.6mg42% | <0.1mg |
| Copper | 0.84mg93% | 0.92mg103% | <0.1mg |
| Manganese | 1.1mg46% | 2.7mg118% | <0.1mg |
| Selenium | 3.2mcg6% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 486 kcal for Chia Seeds — that's 43% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Black Beans (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 30.7g. Black Beans (Raw) has less saturated fat (0.366g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Chia Seeds: 1.6mg vs 0mg), Folate (Black Beans (Raw): 444mcg vs 49mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 1.96mg).
Key Minerals: Notable mineral differences include Selenium (Chia Seeds: 55.2mcg vs 3.2mcg), Calcium (Chia Seeds: 631mg vs 123mg), Potassium (Black Beans (Raw): 1480mg vs 407mg).
Diet Suitability: Black Beans (Raw) fits a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Chia Seeds?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Black Beans (Raw) or Chia Seeds?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 486 kcal.
- Is Black Beans (Raw) or Chia Seeds healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Chia Seeds has 486 calories and 16.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Chia Seeds?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 30.7g.
- Which has more fiber, Black Beans (Raw) or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 15.5g.