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  6. Chia seeds vs. Lupin Bean Raw

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

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Important differences between Chia seeds and Lupin Bean Raw

  • Chia seeds has more Selenium, Fiber, Phosphorus, Calcium, Iron, Vitamin B3, Magnesium, and Manganese, however, Lupin Bean Raw has more Folate, and Potassium.
  • Chia seeds's daily need coverage for Selenium is 85% more.
  • Chia seeds has 4 times more Vitamin B3 than Lupin Bean Raw. Chia seeds has 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% 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B1 ~0.64mg
~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
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%

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 Raw
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 Chia seeds Lupin Bean Raw Opinion
Calories 486kcal 371kcal Chia seeds
Protein 16.54g 36.17g Lupin Bean Raw
Fats 30.74g 9.74g Chia seeds
Vitamin C 1.6mg 4.8mg Lupin Bean Raw
Net carbs 7.72g 21.47g Lupin Bean Raw
Carbs 42.12g 40.37g Chia seeds
Magnesium 335mg 198mg Chia seeds
Calcium 631mg 176mg Chia seeds
Potassium 407mg 1013mg Lupin Bean Raw
Iron 7.72mg 4.36mg Chia seeds
Fiber 34.4g 18.9g Chia seeds
Copper 0.924mg 1.022mg Lupin Bean Raw
Zinc 4.58mg 4.75mg Lupin Bean Raw
Phosphorus 860mg 440mg Chia seeds
Sodium 16mg 15mg Lupin Bean Raw
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 2.382mg Chia seeds
Selenium 55.2µg 8.2µg Chia seeds
Vitamin B1 0.62mg 0.64mg Lupin Bean Raw
Vitamin B2 0.17mg 0.22mg Lupin Bean Raw
Vitamin B3 8.83mg 2.19mg Chia seeds
Vitamin B5 0.75mg Lupin Bean Raw
Vitamin B6 0.357mg Lupin Bean Raw
Folate 49µg 355µg Lupin Bean Raw
Trans Fat 0.14g 0g Lupin Bean Raw
Saturated Fat 3.33g 1.156g Lupin Bean Raw
Monounsaturated Fat 2.309g 3.94g Lupin Bean Raw
Polyunsaturated fat 23.665g 2.439g Chia seeds
Tryptophan 0.436mg 0.289mg Chia seeds
Threonine 0.709mg 1.331mg Lupin Bean Raw
Isoleucine 0.801mg 1.615mg Lupin Bean Raw
Leucine 1.371mg 2.743mg Lupin Bean Raw
Lysine 0.97mg 1.933mg Lupin Bean Raw
Methionine 0.588mg 0.255mg Chia seeds
Phenylalanine 1.016mg 1.435mg Lupin Bean Raw
Valine 0.95mg 1.51mg Lupin Bean Raw
Histidine 0.531mg 1.03mg 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
Chia seeds Lupin Bean Raw
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
32%
Chia seeds
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
221%
Chia seeds
146%
Lupin Bean Raw

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. 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.