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  6. Winged beans vs. Chia seeds

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

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Important differences between winged beans and chia seeds

  • Winged beans has less phosphorus, selenium, magnesium, manganese, vitamin B3, calcium, iron, fats, zinc, and vitamin B1.
  • Chia seeds' daily need coverage for phosphorus is 101% more.
  • Winged beans has a higher glycemic index than chia seeds.

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

Infographic

Winged beans vs Chia seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains less SodiumSodium -18.8%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
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 D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Winged beans Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 1.551g 23.665g 147%
Fiber 34.4g 138%
Phosphorus 153mg 860mg 101%
Selenium 2.9µg 55.2µg 95%
Magnesium 54mg 335mg 67%
Manganese 1.199mg 2.723mg 66%
Vitamin B3 0.83mg 8.83mg 50%
Calcium 142mg 631mg 49%
Iron 4.33mg 7.72mg 42%
Fats 5.84g 30.74g 38%
Omega-6 (Linoleic acid) 5.835g 34%
Zinc 1.44mg 4.58mg 29%
Vitamin B1 0.295mg 0.62mg 27%
Calories 147kcal 486kcal 17%
Copper 0.773mg 0.924mg 17%
Protein 10.62g 16.54g 12%
Saturated fat 0.825g 3.33g 11%
Folate 10µg 49µg 10%
Carbs 14.94g 42.12g 9%
Potassium 280mg 407mg 4%
Vitamin B6 0.047mg 4%
Vitamin E 0.5mg 3%
Vitamin B2 0.129mg 0.17mg 3%
Vitamin B5 0.156mg 3%
Vitamin C 0mg 1.6mg 2%
Protein per 100 calories 7.2g 3.4g N/A
Calories per 10 g protein 138kcal 294kcal N/A
Weight per 100 calories 68g 21g N/A
Unsaturated / Saturated Fat ratio 4.5 7.8 N/A
Net carbs 14.94g 7.72g N/A
Sodium 13mg 16mg 0%
Trans fat 0g 0.14g N/A
Monounsaturated fat 2.153g 2.309g 0%
Tryptophan 0.233mg 0.436mg 0%
Threonine 0.36mg 0.709mg 0%
Isoleucine 0.448mg 0.801mg 0%
Leucine 0.762mg 1.371mg 0%
Lysine 0.652mg 0.97mg 0%
Methionine 0.109mg 0.588mg 0%
Phenylalanine 0.436mg 1.016mg 0%
Valine 0.467mg 0.95mg 0%
Histidine 0.241mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
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
Contains more WaterWater +1058.4%
Contains more ProteinProtein +55.7%
Contains more FatsFats +426.4%
Contains more CarbsCarbs +181.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +1425.8%
~equal in Monounsaturated fat ~2.309g

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.