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  6. Chia seeds vs. Lupin Bean Raw

Chia seeds vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between chia seeds and lupin Bean Raw

  • Chia seeds have more selenium, fiber, phosphorus, calcium, iron, vitamin B3, magnesium, and fats; however, lupin Bean Raw has more folate and protein.
  • Chia seeds' daily need coverage for selenium is 85% more.
  • Chia seeds have 4 times more vitamin B3 than lupin Bean Raw. Chia seeds have 8.83mg of vitamin B3, while lupin Bean Raw has 2.19mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Lupins, mature seeds, raw.

Infographic

Chia seeds vs Lupin Bean Raw infographic
Infographic link

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 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +69.2%
Contains more CalciumCalcium +258.5%
Contains more IronIron +77.1%
Contains more PhosphorusPhosphorus +95.5%
Contains more ManganeseManganese +14.3%
Contains more SeleniumSelenium +573.2%
Contains more PotassiumPotassium +148.9%
Contains more CopperCopper +10.6%
~equal in Zinc ~4.75mg
~equal in Sodium ~15mg

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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +303.2%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +624.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Lupin Bean Raw DV% diff.
Omega-3 (ALA) 17.83g 1114%
Polyunsaturated fat 23.665g 2.439g 142%
Selenium 55.2µg 8.2µg 85%
Folate 49µg 355µg 77%
Fiber 34.4g 18.9g 62%
Phosphorus 860mg 440mg 60%
Calcium 631mg 176mg 46%
Iron 7.72mg 4.36mg 42%
Vitamin B3 8.83mg 2.19mg 42%
Protein 16.54g 36.17g 39%
Omega-6 (Linoleic acid) 5.835g 34%
Magnesium 335mg 198mg 33%
Fats 30.74g 9.74g 32%
Vitamin B6 0.357mg 27%
Potassium 407mg 1013mg 18%
Manganese 2.723mg 2.382mg 15%
Vitamin B5 0.75mg 15%
Copper 0.924mg 1.022mg 11%
Saturated fat 3.33g 1.156g 10%
Calories 486kcal 371kcal 6%
Vitamin C 1.6mg 4.8mg 4%
Vitamin B2 0.17mg 0.22mg 4%
Monounsaturated fat 2.309g 3.94g 4%
Vitamin E 0.5mg 3%
Zinc 4.58mg 4.75mg 2%
Vitamin B1 0.62mg 0.64mg 2%
Carbs 42.12g 40.37g 1%
Protein per 100 calories 3.4g 9.7g N/A
Calories per 10 g protein 294kcal 103kcal N/A
Weight per 100 calories 21g 27g N/A
Unsaturated / Saturated Fat ratio 7.8 5.5 N/A
Net carbs 7.72g 21.47g N/A
Sodium 16mg 15mg 0%
Trans fat 0.14g 0g N/A
Tryptophan 0.436mg 0.289mg 0%
Threonine 0.709mg 1.331mg 0%
Isoleucine 0.801mg 1.615mg 0%
Leucine 1.371mg 2.743mg 0%
Lysine 0.97mg 1.933mg 0%
Methionine 0.588mg 0.255mg 0%
Phenylalanine 1.016mg 1.435mg 0%
Valine 0.95mg 1.51mg 0%
Histidine 0.531mg 1.03mg 0%

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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +215.6%
Contains more ProteinProtein +118.7%
Contains more WaterWater +80%
~equal in Carbs ~40.37g

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Poly. FatPolyunsaturated fat +870.3%
Contains less Sat. FatSaturated fat -65.3%
Contains more Mono. FatMonounsaturated fat +70.6%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.