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  6. Chia seeds vs. Lablab

Chia seeds vs. Lablab — In-Depth Nutrition Comparison

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The main differences between Chia seeds and Lablab

  • Chia seeds is richer than Lablab in Phosphorus, Manganese, Selenium, Copper, Magnesium, Calcium, Vitamin B3, Iron, and Vitamin B1.
  • Daily need coverage for Phosphorus from Chia seeds is 106% higher.
  • Chia seeds contains 34 times more Saturated Fat than Lablab. Chia seeds contains 3.33g of Saturated Fat, while Lablab contains 0.099g.

Food types used in this article are Seeds, chia seeds, dried and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Lablab 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Lablab
Lablab
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more MagnesiumMagnesium +308.5%
Contains more CalciumCalcium +1477.5%
Contains more PotassiumPotassium +20.8%
Contains more IronIron +68.6%
Contains more CopperCopper +171%
Contains more ZincZinc +60.7%
Contains more PhosphorusPhosphorus +616.7%
Contains more ManganeseManganese +464.9%
Contains more SeleniumSelenium +1871.4%
Contains less SodiumSodium -56.3%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Lablab
Lablab
2
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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129.6%
Contains more Vitamin B2Vitamin B2 +359.5%
Contains more Vitamin B3Vitamin B3 +2048.4%
Contains more FolateFolate +1125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Lablab
Lablab
1
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +103.2%
Contains more FatsFats +5200%
Contains more CarbsCarbs +103.6%
Contains more OtherOther +228.8%
Contains more WaterWater +1091.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Lablab
Lablab
1
27% 7% 66%
Saturated Fat: Sat. Fat 0.099 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated Fat +8780.8%
Contains more Poly. FatPolyunsaturated fat +9559.2%
Contains less Sat. FatSaturated Fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Lablab Opinion
Calories 486kcal 117kcal Chia seeds
Protein 16.54g 8.14g Chia seeds
Fats 30.74g 0.58g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 20.69g Lablab
Carbs 42.12g 20.69g Chia seeds
Magnesium 335mg 82mg Chia seeds
Calcium 631mg 40mg Chia seeds
Potassium 407mg 337mg Chia seeds
Iron 7.72mg 4.58mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.341mg Chia seeds
Zinc 4.58mg 2.85mg Chia seeds
Phosphorus 860mg 120mg Chia seeds
Sodium 16mg 7mg Lablab
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.482mg Chia seeds
Selenium 55.2µg 2.8µg Chia seeds
Vitamin B1 0.62mg 0.27mg Chia seeds
Vitamin B2 0.17mg 0.037mg Chia seeds
Vitamin B3 8.83mg 0.411mg Chia seeds
Vitamin B5 0.316mg Lablab
Vitamin B6 0.037mg Lablab
Folate 49µg 4µg Chia seeds
Trans Fat 0.14g 0g Lablab
Saturated Fat 3.33g 0.099g Lablab
Monounsaturated Fat 2.309g 0.026g Chia seeds
Polyunsaturated fat 23.665g 0.245g Chia seeds
Tryptophan 0.436mg 0.068mg Chia seeds
Threonine 0.709mg 0.315mg Chia seeds
Isoleucine 0.801mg 0.39mg Chia seeds
Leucine 1.371mg 0.691mg Chia seeds
Lysine 0.97mg 0.556mg Chia seeds
Methionine 0.588mg 0.065mg Chia seeds
Phenylalanine 1.016mg 0.41mg Chia seeds
Valine 0.95mg 0.422mg Chia seeds
Histidine 0.531mg 0.233mg Chia seeds
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
Chia seeds Lablab
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Chia seeds
9%
Lablab
Minerals Daily Need Coverage Score
221%
Chia seeds
59%
Lablab

Comparison summary

Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Lablab
Lablab is lower in Saturated Fat (difference - 3.231g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food is richer in vitamins?
Chia seeds
Chia seeds is relatively richer in vitamins
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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.