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Lupin Bean Raw vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between lupin Bean Raw and chia seeds

  • Lupin Bean Raw has more folate and potassium; however, chia seeds have more selenium, fiber, phosphorus, calcium, iron, vitamin B3, magnesium, and manganese.
  • Chia seeds' daily need coverage for selenium is 85% more.
  • Lupin Bean Raw has 7 times more folate than chia seeds. Lupin Bean Raw has 355µg of folate, while chia seeds have 49µg.

The food varieties used in the comparison are Lupins, mature seeds, raw and Seeds, chia seeds, dried.

Infographic

Lupin Bean Raw vs Chia seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +148.9%
Contains more MagnesiumMagnesium +69.2%
Contains more CalciumCalcium +258.5%
Contains more IronIron +77.1%
Contains more PhosphorusPhosphorus +95.5%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +573.2%
~equal in Copper ~0.924mg
~equal in Zinc ~4.58mg
~equal in Sodium ~16mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +624.5%
Contains more Vitamin B3Vitamin B3 +303.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Chia seeds DV% diff.
Polyunsaturated fat 2.439g 23.665g 142%
Selenium 8.2µg 55.2µg 85%
Folate 355µg 49µg 77%
Fiber 18.9g 34.4g 62%
Phosphorus 440mg 860mg 60%
Calcium 176mg 631mg 46%
Vitamin B3 2.19mg 8.83mg 42%
Iron 4.36mg 7.72mg 42%
Protein 36.17g 16.54g 39%
Magnesium 198mg 335mg 33%
Fats 9.74g 30.74g 32%
Vitamin B6 0.357mg 27%
Potassium 1013mg 407mg 18%
Vitamin B5 0.75mg 15%
Manganese 2.382mg 2.723mg 15%
Copper 1.022mg 0.924mg 11%
Saturated fat 1.156g 3.33g 10%
Calories 371kcal 486kcal 6%
Monounsaturated fat 3.94g 2.309g 4%
Vitamin B2 0.22mg 0.17mg 4%
Vitamin C 4.8mg 1.6mg 4%
Vitamin E 0.5mg 3%
Vitamin B1 0.64mg 0.62mg 2%
Zinc 4.75mg 4.58mg 2%
Carbs 40.37g 42.12g 1%
Net carbs 21.47g 7.72g N/A
Sodium 15mg 16mg 0%
Trans fat 0g 0.14g N/A
Tryptophan 0.289mg 0.436mg 0%
Threonine 1.331mg 0.709mg 0%
Isoleucine 1.615mg 0.801mg 0%
Leucine 2.743mg 1.371mg 0%
Lysine 1.933mg 0.97mg 0%
Methionine 0.255mg 0.588mg 0%
Phenylalanine 1.435mg 1.016mg 0%
Valine 1.51mg 0.95mg 0%
Histidine 1.03mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +118.7%
Contains more WaterWater +80%
Contains more FatsFats +215.6%
Contains more OtherOther +46.3%
~equal in Carbs ~42.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +870.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.