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

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

Compare

Important differences between chia seeds and lupin Bean Raw

  • Chia seeds have more selenium, fiber, phosphorus, calcium, iron, vitamin B3, magnesium, and manganese; however, lupin Bean Raw has more folate and potassium.
  • Chia seeds' daily need coverage for selenium is 85% more.
  • Chia seeds have 4 times more vitamin B3 than lupin Bean Raw. Chia seeds have 8.83mg of vitamin B3, while lupin Bean Raw has 2.19mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Lupins, mature seeds, raw.

Infographic

Chia seeds vs Lupin Bean Raw 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
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%
Contains more PotassiumPotassium +148.9%
Contains more CopperCopper +10.6%
~equal in Zinc ~4.75mg
~equal in Sodium ~15mg

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% 0% 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +303.2%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more FolateFolate +624.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Lupin Bean Raw DV% diff.
Polyunsaturated fat 23.665g 2.439g 142%
Selenium 55.2µg 8.2µg 85%
Folate 49µg 355µg 77%
Fiber 34.4g 18.9g 62%
Phosphorus 860mg 440mg 60%
Calcium 631mg 176mg 46%
Vitamin B3 8.83mg 2.19mg 42%
Iron 7.72mg 4.36mg 42%
Protein 16.54g 36.17g 39%
Magnesium 335mg 198mg 33%
Fats 30.74g 9.74g 32%
Vitamin B6 0.357mg 27%
Potassium 407mg 1013mg 18%
Vitamin B5 0.75mg 15%
Manganese 2.723mg 2.382mg 15%
Copper 0.924mg 1.022mg 11%
Saturated fat 3.33g 1.156g 10%
Calories 486kcal 371kcal 6%
Monounsaturated fat 2.309g 3.94g 4%
Vitamin B2 0.17mg 0.22mg 4%
Vitamin C 1.6mg 4.8mg 4%
Vitamin E 0.5mg 3%
Vitamin B1 0.62mg 0.64mg 2%
Zinc 4.58mg 4.75mg 2%
Carbs 42.12g 40.37g 1%
Net carbs 7.72g 21.47g N/A
Sodium 16mg 15mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.289mg 0%
Threonine 0.709mg 1.331mg 0%
Isoleucine 0.801mg 1.615mg 0%
Leucine 1.371mg 2.743mg 0%
Lysine 0.97mg 1.933mg 0%
Methionine 0.588mg 0.255mg 0%
Phenylalanine 1.016mg 1.435mg 0%
Valine 0.95mg 1.51mg 0%
Histidine 0.531mg 1.03mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
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
Contains more FatsFats +215.6%
Contains more OtherOther +46.3%
Contains more ProteinProtein +118.7%
Contains more WaterWater +80%
~equal in Carbs ~40.37g

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +870.3%
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +70.6%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.