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  6. Lupin Bean Raw vs. Chia seeds

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 has more Selenium, Fiber, Phosphorus, Calcium, Iron, Vitamin B3, Magnesium, and Manganese.
  • Chia seeds's 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 has 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% 3.2% 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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +303.2%
~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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Chia seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Chia seeds Opinion
Calories 371kcal 486kcal Chia seeds
Protein 36.17g 16.54g Lupin Bean Raw
Fats 9.74g 30.74g Chia seeds
Vitamin C 4.8mg 1.6mg Lupin Bean Raw
Net carbs 21.47g 7.72g Lupin Bean Raw
Carbs 40.37g 42.12g Chia seeds
Magnesium 198mg 335mg Chia seeds
Calcium 176mg 631mg Chia seeds
Potassium 1013mg 407mg Lupin Bean Raw
Iron 4.36mg 7.72mg Chia seeds
Fiber 18.9g 34.4g Chia seeds
Copper 1.022mg 0.924mg Lupin Bean Raw
Zinc 4.75mg 4.58mg Lupin Bean Raw
Phosphorus 440mg 860mg Chia seeds
Sodium 15mg 16mg Lupin Bean Raw
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.382mg 2.723mg Chia seeds
Selenium 8.2µg 55.2µg Chia seeds
Vitamin B1 0.64mg 0.62mg Lupin Bean Raw
Vitamin B2 0.22mg 0.17mg Lupin Bean Raw
Vitamin B3 2.19mg 8.83mg Chia seeds
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.357mg Lupin Bean Raw
Folate 355µg 49µg Lupin Bean Raw
Trans Fat 0g 0.14g Lupin Bean Raw
Saturated Fat 1.156g 3.33g Lupin Bean Raw
Monounsaturated Fat 3.94g 2.309g Lupin Bean Raw
Polyunsaturated fat 2.439g 23.665g Chia seeds
Tryptophan 0.289mg 0.436mg Chia seeds
Threonine 1.331mg 0.709mg Lupin Bean Raw
Isoleucine 1.615mg 0.801mg Lupin Bean Raw
Leucine 2.743mg 1.371mg Lupin Bean Raw
Lysine 1.933mg 0.97mg Lupin Bean Raw
Methionine 0.255mg 0.588mg Chia seeds
Phenylalanine 1.435mg 1.016mg Lupin Bean Raw
Valine 1.51mg 0.95mg Lupin Bean Raw
Histidine 1.03mg 0.531mg Lupin Bean Raw
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Lupin Bean Raw
32%
Chia seeds
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 2.174g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in vitamins
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.3)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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.