Kidney Beans (Raw)vsChia Seeds
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Chia Seeds has 486 calories and 17g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Chia Seeds
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 31% 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.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with more fiber.
Kidney Beans (Raw) provides 1360mg 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
Kidney 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 Kidney Red | Seeds Chia Seeds | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 486kcal24% | <0.1kcal |
| Protein | 23g45% | 17g33% | +6.0g |
| Total Fat | 1.1g1% | 31g39% | <0.1g |
| Saturated Fat | 0.15g1% | 3.3g17% | <0.1g |
| Trans Fat | 0g | 0.14g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 42g15% | +19g |
| Dietary Fiber | 15g54% | 34g123% | <0.1g |
| Sugars | 2.1g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 4.5mg5% | 1.6mg2% | +2.9mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.21mg1% | 0.50mg3% | <0.1mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.40mg23% | — | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 49mcg12% | +345mcg |
| Thiamin (B1) | 0.61mg51% | 0.62mg52% | <0.1mg |
| Riboflavin (B2) | 0.21mg17% | 0.17mg13% | +<0.1mg |
| Niacin (B3) | 2.1mg13% | 8.8mg55% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 16mg1% | <0.1mg |
| Calcium | 83mg6% | 631mg49% | <0.1mg |
| Iron | 6.7mg37% | 7.7mg43% | <0.1mg |
| Potassium | 1360mg29% | 407mg9% | +953mg |
| Phosphorus | 406mg32% | 860mg69% | <0.1mg |
| Magnesium | 138mg33% | 335mg80% | <0.1mg |
| Zinc | 2.8mg25% | 4.6mg42% | <0.1mg |
| Copper | 0.70mg78% | 0.92mg103% | <0.1mg |
| Manganese | 1.1mg48% | 2.7mg118% | <0.1mg |
| Selenium | 3.2mcg6% | 55mcg100% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 486 kcal for Chia Seeds — that's 44% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Kidney Beans (Raw) offers better value for building and maintaining muscle.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 30.7g. Kidney Beans (Raw) has less saturated fat (0.154g vs 3.33g).
Key Vitamins: The most notable vitamin differences are in Folate (Kidney Beans (Raw): 394mcg vs 49mcg), Niacin (B3) (Chia Seeds: 8.83mg vs 2.11mg), Vitamin C (Kidney Beans (Raw): 4.5mg vs 1.6mg).
Key Minerals: Notable mineral differences include Selenium (Chia Seeds: 55.2mcg vs 3.2mcg), Calcium (Chia Seeds: 631mg vs 83mg), Potassium (Kidney Beans (Raw): 1360mg vs 407mg).
Diet Suitability: Kidney Beans (Raw) fits a high-protein diet. Kidney 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, Kidney Beans (Raw) or Chia Seeds?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Kidney Beans (Raw) or Chia Seeds?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 486 kcal.
- Is Kidney Beans (Raw) or Chia Seeds healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Chia Seeds?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 30.7g.
- Which has more fiber, Kidney Beans (Raw) or Chia Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 15.2g.