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  6. Chia seeds vs. Winged beans

Chia seeds vs. Winged beans — In-Depth Nutrition Comparison

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Important differences between Chia seeds and Winged beans

  • Winged beans has less Phosphorus, Selenium, Magnesium, Manganese, Vitamin B3, Calcium, Iron, Zinc, Vitamin B1, and Copper.
  • Chia seeds's daily need coverage for Phosphorus is 101% more.
  • Chia seeds has 19 times more Selenium than Winged beans. Chia seeds has 55.2µg of Selenium, while Winged beans has 2.9µg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Winged beans, mature seeds, cooked, boiled, without salt.

Infographic

Chia seeds vs Winged beans 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% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +520.4%
Contains more CalciumCalcium +344.4%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +78.3%
Contains more CopperCopper +19.5%
Contains more ZincZinc +218.1%
Contains more PhosphorusPhosphorus +462.1%
Contains more ManganeseManganese +127.1%
Contains more SeleniumSelenium +1803.4%
Contains less SodiumSodium -18.8%

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +110.2%
Contains more Vitamin B2Vitamin B2 +31.8%
Contains more Vitamin B3Vitamin B3 +963.9%
Contains more FolateFolate +390%
~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
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more ProteinProtein +55.7%
Contains more FatsFats +426.4%
Contains more CarbsCarbs +181.9%
Contains more OtherOther +240.4%
Contains more WaterWater +1058.4%

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
18% 48% 34%
Saturated Fat: Sat. Fat 0.825 g
Monounsaturated Fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains more Poly. FatPolyunsaturated fat +1425.8%
Contains less Sat. FatSaturated Fat -75.2%
~equal in Monounsaturated Fat ~2.153g

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 Winged beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Winged beans Opinion
Calories 486kcal 147kcal Chia seeds
Protein 16.54g 10.62g Chia seeds
Fats 30.74g 5.84g Chia seeds
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 14.94g Winged beans
Carbs 42.12g 14.94g Chia seeds
Magnesium 335mg 54mg Chia seeds
Calcium 631mg 142mg Chia seeds
Potassium 407mg 280mg Chia seeds
Iron 7.72mg 4.33mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 0.773mg Chia seeds
Zinc 4.58mg 1.44mg Chia seeds
Phosphorus 860mg 153mg Chia seeds
Sodium 16mg 13mg Winged beans
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 1.199mg Chia seeds
Selenium 55.2µg 2.9µg Chia seeds
Vitamin B1 0.62mg 0.295mg Chia seeds
Vitamin B2 0.17mg 0.129mg Chia seeds
Vitamin B3 8.83mg 0.83mg Chia seeds
Vitamin B5 0.156mg Winged beans
Vitamin B6 0.047mg Winged beans
Folate 49µg 10µg Chia seeds
Trans Fat 0.14g 0g Winged beans
Saturated Fat 3.33g 0.825g Winged beans
Monounsaturated Fat 2.309g 2.153g Chia seeds
Polyunsaturated fat 23.665g 1.551g Chia seeds
Tryptophan 0.436mg 0.233mg Chia seeds
Threonine 0.709mg 0.36mg Chia seeds
Isoleucine 0.801mg 0.448mg Chia seeds
Leucine 1.371mg 0.762mg Chia seeds
Lysine 0.97mg 0.652mg Chia seeds
Methionine 0.588mg 0.109mg Chia seeds
Phenylalanine 1.016mg 0.436mg Chia seeds
Valine 0.95mg 0.467mg Chia seeds
Histidine 0.531mg 0.241mg 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 Winged beans
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
11%
Winged beans
Minerals Daily Need Coverage Score
221%
Chia seeds
80%
Winged beans

Comparison summary

Which food contains less Sodium?
Winged beans
Winged beans contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Winged beans
Winged beans is lower in Saturated Fat (difference - 2.505g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 17)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.