Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean Raw
  5. Compare
  6. Lupin Bean Raw vs. Chia seeds

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

Compare

Important differences between lupin Bean Raw and chia seeds

  • Lupin Bean Raw has more folate and protein; however, chia seeds have more selenium, fiber, phosphorus, calcium, iron, vitamin B3, magnesium, and fats.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +303.2%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~0.62mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Iron 4.36mg 7.72mg 42%
Vitamin B3 2.19mg 8.83mg 42%
Protein 36.17g 16.54g 39%
Omega-6 (Linoleic acid) 5.835g 34%
Magnesium 198mg 335mg 33%
Fats 9.74g 30.74g 32%
Vitamin B6 0.357mg 27%
Potassium 1013mg 407mg 18%
Manganese 2.382mg 2.723mg 15%
Vitamin B5 0.75mg 15%
Copper 1.022mg 0.924mg 11%
Saturated fat 1.156g 3.33g 10%
Calories 371kcal 486kcal 6%
Vitamin C 4.8mg 1.6mg 4%
Vitamin B2 0.22mg 0.17mg 4%
Monounsaturated fat 3.94g 2.309g 4%
Vitamin E 0.5mg 3%
Zinc 4.75mg 4.58mg 2%
Vitamin B1 0.64mg 0.62mg 2%
Carbs 40.37g 42.12g 1%
Protein per 100 calories 9.7g 3.4g N/A
Calories per 10 g protein 103kcal 294kcal N/A
Weight per 100 calories 27g 21g N/A
Unsaturated / Saturated Fat ratio 5.5 7.8 N/A
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%

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%
~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.