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  6. Chia seeds vs. Winged bean

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

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A recap on the differences between chia seeds and winged bean

  • Chia seeds are higher in phosphorus, selenium, manganese, magnesium, iron, calcium, vitamin B3, zinc, and vitamin B1, yet winged bean is higher in copper.
  • Chia seeds cover your daily phosphorus needs 116% more than winged bean.
  • Chia seeds contain 79 times more selenium than winged bean. While chia seeds contain 55.2µg of selenium, winged bean contains only 0.7µg.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Seeds, chia seeds, dried and Winged bean tuber, raw.

Infographic

Chia seeds vs Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1295.8%
Contains more CalciumCalcium +2003.3%
Contains more IronIron +286%
Contains more ZincZinc +229.5%
Contains more PhosphorusPhosphorus +1811.1%
Contains less SodiumSodium -54.3%
Contains more ManganeseManganese +411.8%
Contains more SeleniumSelenium +7785.7%
Contains more PotassiumPotassium +44%
Contains more CopperCopper +50%

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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +438.4%
Contains more FolateFolate +157.9%
~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 bean DV% diff.
Polyunsaturated fat 23.665g 0.174g 157%
Fiber 34.4g 138%
Phosphorus 860mg 45mg 116%
Selenium 55.2µg 0.7µg 99%
Manganese 2.723mg 0.532mg 95%
Magnesium 335mg 24mg 74%
Iron 7.72mg 2mg 72%
Calcium 631mg 30mg 60%
Copper 0.924mg 1.386mg 51%
Fats 30.74g 0.9g 46%
Vitamin B3 8.83mg 1.64mg 45%
Zinc 4.58mg 1.39mg 29%
Vitamin B1 0.62mg 0.379mg 20%
Calories 486kcal 148kcal 17%
Saturated fat 3.33g 0.222g 14%
Protein 16.54g 11.6g 10%
Folate 49µg 19µg 8%
Vitamin B6 0.075mg 6%
Potassium 407mg 586mg 5%
Carbs 42.12g 28.1g 5%
Monounsaturated fat 2.309g 0.234g 5%
Vitamin E 0.5mg 3%
Vitamin B2 0.17mg 0.149mg 2%
Vitamin B5 0.116mg 2%
Vitamin C 1.6mg 0mg 2%
Sodium 16mg 35mg 1%
Net carbs 7.72g 28.1g N/A
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.252mg 0%
Threonine 0.709mg 0.451mg 0%
Isoleucine 0.801mg 0.425mg 0%
Leucine 1.371mg 0.64mg 0%
Lysine 0.97mg 0.592mg 0%
Methionine 0.588mg 0.143mg 0%
Phenylalanine 1.016mg 0.451mg 0%
Valine 0.95mg 0.599mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +42.6%
Contains more FatsFats +3315.6%
Contains more CarbsCarbs +49.9%
Contains more OtherOther +140%
Contains more WaterWater +889.7%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +886.8%
Contains more Poly. FatPolyunsaturated fat +13500.6%
Contains less Sat. FatSaturated fat -93.3%

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 bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.