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  6. Chia seeds vs. Lupin Bean

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

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Summary of differences between Chia seeds and Lupin Bean

  • Lupin Bean has less Fiber, Phosphorus, Selenium, Manganese, Iron, Copper, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Chia seeds.
  • Chia seeds covers your daily need of Fiber 126% more than Lupin Bean.
  • Chia seeds has 21 times more Selenium than Lupin Bean. While Chia seeds has 55.2µg of Selenium, Lupin Bean has only 2.6µg.

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

Infographic

Chia seeds vs Lupin Bean 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%
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%
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%
Contains less SodiumSodium -75%

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%
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 3.7% 0.42% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +671.4%
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%
Contains more FolateFolate +20.4%
~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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more FatsFats +952.7%
Contains more CarbsCarbs +326.3%
Contains more OtherOther +772.7%
Contains more WaterWater +1125.5%
~equal in Protein ~15.57g

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
15% 52% 32%
Saturated Fat: Sat. Fat 0.346 g
Monounsaturated Fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated Fat +95.7%
Contains more Poly. FatPolyunsaturated fat +3141.8%
Contains less Sat. FatSaturated Fat -89.6%

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 Lupin Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Lupin Bean Opinion
Calories 486kcal 119kcal Chia seeds
Protein 16.54g 15.57g Chia seeds
Fats 30.74g 2.92g Chia seeds
Vitamin C 1.6mg 1.1mg Chia seeds
Net carbs 7.72g 7.08g Chia seeds
Carbs 42.12g 9.88g Chia seeds
Magnesium 335mg 54mg Chia seeds
Calcium 631mg 51mg Chia seeds
Potassium 407mg 245mg Chia seeds
Iron 7.72mg 1.2mg Chia seeds
Fiber 34.4g 2.8g Chia seeds
Copper 0.924mg 0.231mg Chia seeds
Zinc 4.58mg 1.38mg Chia seeds
Phosphorus 860mg 128mg Chia seeds
Sodium 16mg 4mg Lupin Bean
Vitamin A 54IU 7IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.676mg Chia seeds
Selenium 55.2µg 2.6µg Chia seeds
Vitamin B1 0.62mg 0.134mg Chia seeds
Vitamin B2 0.17mg 0.053mg Chia seeds
Vitamin B3 8.83mg 0.495mg Chia seeds
Vitamin B5 0.188mg Lupin Bean
Vitamin B6 0.009mg Lupin Bean
Folate 49µg 59µg Lupin Bean
Trans Fat 0.14g 0g Lupin Bean
Saturated Fat 3.33g 0.346g Lupin Bean
Monounsaturated Fat 2.309g 1.18g Chia seeds
Polyunsaturated fat 23.665g 0.73g Chia seeds
Tryptophan 0.436mg 0.125mg Chia seeds
Threonine 0.709mg 0.573mg Chia seeds
Isoleucine 0.801mg 0.695mg Chia seeds
Leucine 1.371mg 1.181mg Chia seeds
Lysine 0.97mg 0.832mg Chia seeds
Methionine 0.588mg 0.11mg Chia seeds
Phenylalanine 1.016mg 0.618mg Chia seeds
Valine 0.95mg 0.65mg Chia seeds
Histidine 0.531mg 0.443mg 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 Lupin Bean
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%
Lupin Bean
Minerals Daily Need Coverage Score
221%
Chia seeds
39%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Lupin Bean
Lupin Bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 2.984g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 15)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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