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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
36.17 g
Fats:
9.74 g
Carbs:
40.37 g
Water:
10.44 g
Other:
3.28 g
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
Saturated fat:
Sat. Fat
1.156 g
Monounsaturated fat:
Mono. Fat
3.94 g
Polyunsaturated fat:
Poly. Fat
2.439 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
32%
Minerals Daily Need Coverage Score
146%
221%
Comparison summary
Which food contains less Sodium?
Lupin Bean Raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Lupin Bean Raw is lower in Saturated fat (difference - 2.174g)
Which food is lower in glycemic index?
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Lupin Bean Raw is relatively richer in vitamins
Which food is cheaper?
Chia seeds is cheaper (difference - $2.3)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)