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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' daily need coverage for phosphorus is 101% more.
  • Chia seeds have 19 times more selenium than winged beans. Chia seeds have 55.2µg of selenium, while winged beans has 2.9µg.
  • Winged beans has a higher glycemic index than chia seeds.

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% 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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Winged beans DV% diff.
Polyunsaturated fat 23.665g 1.551g 147%
Fiber 34.4g 138%
Phosphorus 860mg 153mg 101%
Selenium 55.2µg 2.9µg 95%
Magnesium 335mg 54mg 67%
Manganese 2.723mg 1.199mg 66%
Vitamin B3 8.83mg 0.83mg 50%
Calcium 631mg 142mg 49%
Iron 7.72mg 4.33mg 42%
Fats 30.74g 5.84g 38%
Zinc 4.58mg 1.44mg 29%
Vitamin B1 0.62mg 0.295mg 27%
Calories 486kcal 147kcal 17%
Copper 0.924mg 0.773mg 17%
Protein 16.54g 10.62g 12%
Saturated fat 3.33g 0.825g 11%
Folate 49µg 10µg 10%
Carbs 42.12g 14.94g 9%
Vitamin B6 0.047mg 4%
Potassium 407mg 280mg 4%
Vitamin B2 0.17mg 0.129mg 3%
Vitamin B5 0.156mg 3%
Vitamin E 0.5mg 3%
Vitamin C 1.6mg 0mg 2%
Net carbs 7.72g 14.94g N/A
Sodium 16mg 13mg 0%
Trans fat 0.14g 0g N/A
Monounsaturated fat 2.309g 2.153g 0%
Tryptophan 0.436mg 0.233mg 0%
Threonine 0.709mg 0.36mg 0%
Isoleucine 0.801mg 0.448mg 0%
Leucine 1.371mg 0.762mg 0%
Lysine 0.97mg 0.652mg 0%
Methionine 0.588mg 0.109mg 0%
Phenylalanine 1.016mg 0.436mg 0%
Valine 0.95mg 0.467mg 0%
Histidine 0.531mg 0.241mg 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
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

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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.