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  6. Lupin Bean vs. Chia seeds

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

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Summary of differences between lupin Bean and chia seeds

  • Lupin Bean has less fiber, phosphorus, selenium, manganese, iron, copper, magnesium, calcium, vitamin B3, and fats than chia seeds.
  • Chia seeds cover your daily need for fiber 126% more than lupin Bean.

These are the specific foods used in this comparison Lupins, mature seeds, cooked, boiled, without salt and Seeds, chia seeds, dried.

Infographic

Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
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 less SodiumSodium -75%
Contains more MagnesiumMagnesium +520.4%
Contains more CalciumCalcium +1137.3%
Contains more PotassiumPotassium +66.1%
Contains more IronIron +543.3%
Contains more CopperCopper +300%
Contains more ZincZinc +231.9%
Contains more PhosphorusPhosphorus +571.9%
Contains more ManganeseManganese +302.8%
Contains more SeleniumSelenium +2023.1%

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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +20.4%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +362.7%
Contains more Vitamin B2Vitamin B2 +220.8%
Contains more Vitamin B3Vitamin B3 +1683.8%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 0.73g 23.665g 153%
Fiber 2.8g 34.4g 126%
Phosphorus 128mg 860mg 105%
Selenium 2.6µg 55.2µg 96%
Manganese 0.676mg 2.723mg 89%
Iron 1.2mg 7.72mg 82%
Copper 0.231mg 0.924mg 77%
Magnesium 54mg 335mg 67%
Calcium 51mg 631mg 58%
Vitamin B3 0.495mg 8.83mg 52%
Fats 2.92g 30.74g 43%
Vitamin B1 0.134mg 0.62mg 41%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.38mg 4.58mg 29%
Calories 119kcal 486kcal 18%
Saturated fat 0.346g 3.33g 14%
Carbs 9.88g 42.12g 11%
Vitamin B2 0.053mg 0.17mg 9%
Potassium 245mg 407mg 5%
Vitamin B5 0.188mg 4%
Vitamin E 0.5mg 3%
Folate 59µg 49µg 3%
Monounsaturated fat 1.18g 2.309g 3%
Protein 15.57g 16.54g 2%
Vitamin C 1.1mg 1.6mg 1%
Sodium 4mg 16mg 1%
Vitamin B6 0.009mg 1%
Protein per 100 calories 13g 3.4g N/A
Calories per 10 g protein 76kcal 294kcal N/A
Weight per 100 calories 84g 21g N/A
Unsaturated / Saturated Fat ratio 5.5 7.8 N/A
Net carbs 7.08g 7.72g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.125mg 0.436mg 0%
Threonine 0.573mg 0.709mg 0%
Isoleucine 0.695mg 0.801mg 0%
Leucine 1.181mg 1.371mg 0%
Lysine 0.832mg 0.97mg 0%
Methionine 0.11mg 0.588mg 0%
Phenylalanine 0.618mg 1.016mg 0%
Valine 0.65mg 0.95mg 0%
Histidine 0.443mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 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 WaterWater +1125.5%
Contains more FatsFats +952.7%
Contains more CarbsCarbs +326.3%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 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 -89.6%
Contains more Mono. FatMonounsaturated fat +95.7%
Contains more Poly. FatPolyunsaturated fat +3141.8%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.