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  6. Winged bean vs. Chia seeds

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

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A recap on differences between winged bean and chia seeds

  • Winged bean is higher in copper, yet chia seeds are higher in phosphorus, selenium, manganese, magnesium, iron, calcium, vitamin B3, zinc, and vitamin B1.
  • Chia seeds cover your daily phosphorus needs 116% more than winged bean.
  • Winged bean contains 2 times more copper than chia seeds. While winged bean contains 1.386mg of copper, chia seeds contain only 0.924mg.
  • The glycemic index of chia seeds is lower.

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

Infographic

Winged bean vs Chia seeds 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 more PotassiumPotassium +44%
Contains more CopperCopper +50%
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%

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +∞%
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 ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Winged bean Chia seeds DV% diff.
Polyunsaturated fat 0.174g 23.665g 157%
Fiber 34.4g 138%
Phosphorus 45mg 860mg 116%
Selenium 0.7µg 55.2µg 99%
Manganese 0.532mg 2.723mg 95%
Magnesium 24mg 335mg 74%
Iron 2mg 7.72mg 72%
Calcium 30mg 631mg 60%
Copper 1.386mg 0.924mg 51%
Fats 0.9g 30.74g 46%
Vitamin B3 1.64mg 8.83mg 45%
Zinc 1.39mg 4.58mg 29%
Vitamin B1 0.379mg 0.62mg 20%
Calories 148kcal 486kcal 17%
Saturated fat 0.222g 3.33g 14%
Protein 11.6g 16.54g 10%
Folate 19µg 49µg 8%
Vitamin B6 0.075mg 6%
Potassium 586mg 407mg 5%
Carbs 28.1g 42.12g 5%
Monounsaturated fat 0.234g 2.309g 5%
Vitamin E 0.5mg 3%
Vitamin B2 0.149mg 0.17mg 2%
Vitamin B5 0.116mg 2%
Vitamin C 0mg 1.6mg 2%
Sodium 35mg 16mg 1%
Net carbs 28.1g 7.72g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.252mg 0.436mg 0%
Threonine 0.451mg 0.709mg 0%
Isoleucine 0.425mg 0.801mg 0%
Leucine 0.64mg 1.371mg 0%
Lysine 0.592mg 0.97mg 0%
Methionine 0.143mg 0.588mg 0%
Phenylalanine 0.451mg 1.016mg 0%
Valine 0.599mg 0.95mg 0%
Histidine 0.241mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 +889.7%
Contains more ProteinProtein +42.6%
Contains more FatsFats +3315.6%
Contains more CarbsCarbs +49.9%
Contains more OtherOther +140%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -93.3%
Contains more Mono. FatMonounsaturated fat +886.8%
Contains more Poly. FatPolyunsaturated fat +13500.6%

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