Chia Seeds
16.5gprotein / 100g486 cal · 30.7g fat · $$ · Quality 0.5
Pinto Beans (cooked)
9.0gprotein / 100g143 cal · 0.7g fat · $ · Quality 0.6
Chia Seeds delivers a clearly higher protein density than Pinto Beans (cooked) — 16.5g vs 9.0g per 100g, a gap of 7.5g that adds up fast across multiple servings.
Pinto Beans (cooked) pulls ahead on protein quality specifically (incomplete on its own — low in methionine, pairs well with grains), even in categories where Chia Seeds wins on raw grams.
Pinto Beans (cooked) is the more budget-friendly pick ($ vs $$ for Chia Seeds), worth weighing if cost matters more than the other differences here.
Chia Seeds's typical serving also delivers more leucine (1050mg vs Pinto Beans (cooked)'s 640mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Chia Seeds wins clearly. Choose Pinto Beans (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Chia Seeds | Pinto Beans (cooked) |
|---|---|---|
| Protein | 16.5g | 9.0g |
| Calories | 486 | 143 |
| Fat | 30.7g | 0.7g |
| Carbs | 42.1g | 26.2g |
| Fiber | 34.4g | 9.0g |
| Quality score | 0.5 | 0.6 |
| Relative cost | $$ | $ |
| Prep time | 0 min | 90 min |
Frequently asked
Which has more protein, chia seeds or pinto beans (cooked)?
Chia Seeds has 16.5g of protein per 100g compared to Pinto Beans (cooked)'s 9.0g.
Which is lower in calories?
Pinto Beans (cooked) is lower in calories per 100g, at 143 vs the other's 486.