Chia Seeds vs Broad (Fava) Beans: What’s The Difference?
Although chia seeds and broad (fava) beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While chia seeds belong to the nuts and seeds group, broad (fava) beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares chia seeds and broad (fava) beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how chia seeds and broad (fava) beans compare specifically.
Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.
These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.
Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.
Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.
They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.
Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.
If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.
Chia Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
Broad (Fava) Beans
Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.
Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.
In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
Chia Seeds vs Broad (Fava) Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs broad (fava) beans.
This comparison will start by comparing the caloric value of chia seeds and broad (fava) beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Chia Seeds||Broad (Fava) Beans|
|Energy||486 kcal||341 kcal|
|Carbs||42.1 g||58.3 g|
|Fiber||34.4 g||25 g|
|Protein||16.5 g||26.1 g|
|Fat||30.7 g||1.53 g|
|Saturated Fat||3.33 g||0.254 g|
Chia Seeds vs Broad (Fava) Beans Calories
Comparing broad (fava) beans vs chia seeds for weight loss, broad (fava) beans are slightly lower in calories, with 341 calories per 100 grams, compared to 486 calories per 100 grams of chia seeds.
However, both chia seeds and broad (fava) beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Chia Seeds vs Broad (Fava) Beans Protein
Legumes and most legume products, including chia seeds and broad (fava) beans, are important sources of plant-based protein.
Broad (Fava) Beans offer around 37% more protein than chia seeds.
Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while chia seeds has 16.5 grams of protein per 100 grams.
Chia Seeds vs Broad (Fava) Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and broad (fava) beans.
The total amount of carbohydrates is around 28% higher in broad (fava) beans than in chia seeds. They have 58.3 grams per 100 grams, compared to 42.1 grams in chia seeds.
There’s less sugar in chia seeds than in broad (fava) beans, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and broad (fava) beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 9.6 grams of fiber per portion, chia seeds is a better source of fiber than broad (fava) beans which chia seeds offers 7 grams per portion.
Chia Seeds vs Broad (Fava) Beans Fats
Fats in chia seeds and broad (fava) beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in chia seeds and broad (fava) beans:
- Chia Seeds: 30.7 grams per 100 grams
- Broad (Fava) Beans: 1.5 per 100 grams
Speaking of saturated fats, broad (fava) beans are 91% lower in saturated fats.
Broad (Fava) Beans and chia seeds contain 0.3 grams and 3.3 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Broad (Fava) Beans Vitamins Content
This section will discuss the vitamin content of chia seeds and broad (fava) beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chia Seeds has a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, broad (fava) beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin E.
Chia Seeds and broad (fava) beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins chia seeds and broad (fava) beans contain side by side, so you can easily compare them.
|Chia Seeds||Broad (Fava) Beans|
|Vitamin A||54 IU||53 IU|
|Vitamin C||1.6 mg||1.4 mg|
|Vitamin B1 (Thiamine)||0.62 mg||0.555 mg|
|Vitamin B2 (Riboflavin)||0.17 mg||0.333 mg|
|Vitamin B3 (Niacin)||8.83 mg||2.83 mg|
|Vitamin B5 (Pantothenic acid)||0||0.976 mg|
|Vitamin B6 (Pyroxidine)||0||0.366 mg|
|Vitamin B9 (Folate)||49 µg||423 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.5 mg||0.05 mg|
|Vitamin K||0||9 µg|
Chia Seeds vs Broad (Fava) Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and broad (fava) beans comparison focuses on their mineral content.
Chia Seeds is a better source of fluoride, and potassium than broad (fava) beans.
On the other hand, broad (fava) beans are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
Check out the table below to learn how chia seeds and broad (fava) beans compare when it comes to mineral content.
|Chia Seeds||Broad (Fava) Beans|
|Calcium||631 mg||103 mg|
|Copper||0.924 mg||0.824 mg|
|Iron||7.72 mg||6.7 mg|
|Magnesium||335 mg||192 mg|
|Manganese||2.72 mg||1.63 mg|
|Phosphorus||860 mg||421 mg|
|Potassium||407 mg||1060 mg|
|Selenium||55.2 µg||8.2 µg|
|Sodium||16 mg||13 mg|
|Zinc||4.58 mg||3.14 mg|
The Final Word
Chia Seeds and broad (fava) beans are highly nutritious and a great addition to a plant-based diet.
Both chia seeds and broad (fava) beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
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