Compare Pupusas con Frijoles: Nutrition Facts & Health Benefits vs Chia Seeds: Nutrition Facts & Health Benefits Explained

Pupusas con Frijoles: Nutrition Facts & Health Benefits

Legumes

Chia Seeds: Nutrition Facts & Health Benefits Explained

Nuts & Seeds

Nutrient

Food A

Food B

Protein

5.6 G

✓16.5 G

Ash

✓1.7 G

0 G

Starch

✓23.6 G

0 G

Fructose

✓0.2 G

0 G

Lactose

0 G

Calories

229 KCAL

✓486 KCAL

Galactose

0 G

Fiber

5.8 G

✓34.4 G

Iron

1.5 MG

✓7.7 MG

Magnesium

53.6 MG

✓335 MG

Phosphorus

144 MG

✓860 MG

Sodium

✓305 MG

16 MG

Copper, Cu

0.1 MG

✓0.9 MG

Manganese, Mn

✓0.3 MG

0 MG

Tocopherol, delta

✓0.7 MG

0 MG

Tocotrienol, gamma

✓0.3 MG

0 MG

Tocotrienol, delta

✓0 MG

0 MG

Thiamin

0.1 MG

✓0.6 MG

Riboflavin

0 MG

✓0.2 MG

Vitamin K

✓7.4 UG

3.7 UG

Tryptophan

✓0.1 G

0 G

Threonine

✓0.2 G

0 G

Methionine

✓0.1 G

0 G

Phenylalanine

✓0.3 G

0 G

Tyrosine

✓0.1 G

0 G

Alanine

✓0.3 G

0 G

Glutamic acid

✓1 G

0 G

Glycine

✓0.2 G

0 G

Proline

✓0.3 G

0 G

Fatty acids, total trans

✓0.1 G

0 G

Saturated Fat

2.2 G

✓3.3 G

SFA 8:0

✓0 G

0 G

SFA 12:0

✓0 G

0 G

SFA 14:0

✓0.1 G

0 G

PUFA 22:6 n-3 (DHA)

✓0 G

0 G

SFA 22:0

✓0 G

0 G

PUFA 20:5 n-3 (EPA)

✓0 G

0 G

PUFA 22:5 n-3 (DPA)

✓0 G

0 G

SFA 17:0

✓0 G

0 G

SFA 24:0

✓0 G

0 G

TFA 16:1 t

✓0 G

0 G

MUFA 24:1 c

✓0 G

0 G

MUFA 18:1 c

✓2.8 G

0 G

PUFA 18:2 n-6 c,c

✓2.5 G

0 G

MUFA 22:1 c

✓0 G

0 G

MUFA 17:1

✓0 G

0 G

Fatty acids, total trans-monoenoic

✓0 G

0 G

MUFA 15:1

0 G

PUFA 18:3 n-3 c,c,c (ALA)

✓0.3 G

0 G

PUFA 20:3 n-3

✓0 G

0 G

PUFA 22:4

✓0 G

0 G

TFA 18:1 t

✓0 G

0 G

TFA 22:1 t

✓0 G

0 G

TFA 18:2 t not further defined

✓0 G

0 G

PUFA 18:2 CLAs

✓0 G

0 G

PUFA 20:2 n-6 c,c

✓0 G

0 G

MUFA 16:1 c

✓0.1 G

0 G

PUFA 18:3 n-6 c,c,c

✓0 G

0 G

PUFA 20:3 n-6

✓0 G

0 G

Total Fat

9 G

✓30.7 G

Carbs

31.5 G

✓42.1 G

Sucrose

✓0.8 G

0 G

Glucose

0 G

Maltose

✓0.3 G

0 G

Water

✓52.2 G

5.8 G

Calcium

51 MG

✓631 MG

Potassium

305 MG

✓407 MG

Zinc

0.9 MG

✓4.6 MG

Selenium, Se

7 UG

✓55.2 UG

Vitamin E

0.4 MG

✓0.5 MG

Tocopherol, beta

✓0 MG

0 MG

Tocopherol, gamma

✓4.1 MG

0 MG

Tocotrienol, alpha

✓0.1 MG

0 MG

Tocotrienol, beta

✓0 MG

0 MG

Niacin

0.9 MG

✓8.8 MG

Pantothenic acid

✓0.3 MG

0 MG

Vitamin B6

0.2 MG

✓0.4 MG

Choline, total

39.6 MG

✓78.7 MG

Vitamin K (Menaquinone-4)

✓0.8 UG

0 UG

Betaine

✓0.8 MG

0 MG

Isoleucine

✓0.2 G

0 G

Leucine

✓0.5 G

0 G

Lysine

✓0.3 G

0 G

Cystine

✓0.1 G

0 G

Valine

✓0.3 G

0 G

Arginine

✓0.3 G

0 G

Histidine

✓0.2 G

0 G

Aspartic acid

✓0.6 G

0 G

Serine

✓0.3 G

0 G

SFA 4:0

✓0 G

0 G

SFA 6:0

✓0 G

0 G

SFA 10:0

✓0 G

0 G

SFA 16:0

1.4 G

✓2.2 G

SFA 18:0

0.6 G

✓0.9 G

SFA 20:0

✓0 G

0 G

PUFA 20:4

✓0 G

0 G

PUFA 18:4

0 G

MUFA 20:1

✓0.1 G

0 G

Monounsaturated Fat

✓3 G

2.3 G

Polyunsaturated Fat

2.9 G

✓23.7 G

SFA 15:0

✓0 G

0 G

PUFA 22:2

✓0 G

0 G

SFA 11:0

0 G

Nitrogen

✓0.9 G

0 G

Choline, free

✓21.9 MG

0 MG

Choline, from glycerophosphocholine

✓1.4 MG

0 MG

Choline, from phosphotidyl choline

✓0.4 MG

0 MG

Choline, from phosphocholine

✓13.7 MG

0 MG

Choline, from sphingomyelin

✓2.3 MG

0 MG

Sugars, Total

✓1.3 G

0 G

Carbohydrate, by summation

✓30.7 G

0 G

Fatty acids, total trans-dienoic

✓0 G

0 G

MUFA 14:1 c

✓0 G

0 G

MUFA 17:1 c

✓0 G

0 G

MUFA 20:1 c

✓0.1 G

0 G

PUFA 18:2 c

✓2.5 G

0 G

PUFA 18:3 c

✓0.3 G

0 G

PUFA 20:3 c

✓0 G

0 G

PUFA 20:4c

✓0 G

0 G

PUFA 20:5c

✓0 G

0 G

PUFA 22:5 c

✓0 G

0 G

PUFA 22:6 c

✓0 G

0 G

PUFA 20:2 c

✓0 G

0 G

Total fat (NLEA)

✓8.1 G

0 G

Alcohol, ethyl

0 G

Caffeine

0 MG

Theobromine

0 MG

Total Sugars

0 G

✓1.6 G

Retinol

0 UG

Vitamin A

0 UG

Carotene, beta

0 UG

Carotene, alpha

0 UG

Vitamin D (D2 + D3)

0 UG

Cryptoxanthin, beta

0 UG

Lycopene

0 UG

Lutein + zeaxanthin

0 UG

Vitamin C

0 MG

✓1.6 MG

Folate

0 UG

✓49 UG

Vitamin B12

0 UG

Folic acid

0 UG

Folate, food

0 UG

✓49 UG

Folate, DFE

0 UG

✓49 UG

Vitamin E, added

0 MG

Vitamin B-12, added

0 UG

Cholesterol

0 MG

MUFA 18:1

0 G

✓2.2 G

PUFA 18:2

0 G

✓5.8 G

PUFA 18:3

0 G

✓17.8 G

MUFA 16:1

0 G

✓0 G

MUFA 22:1

0 G

✓0 G

Visual Comparison

Protein5.6 G vs 16.5 G

Pupusas con Frijoles: Nutrition Facts & Health BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Calories229 vs 486

Pupusas con Frijoles: Nutrition Facts & Health BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Total Fat9 vs 30.7

Pupusas con Frijoles: Nutrition Facts & Health BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Calcium51 vs 631

Pupusas con Frijoles: Nutrition Facts & Health BenefitsChia Seeds: Nutrition Facts & Health Benefits Explained

Comparison Verdict

If your goal is to fuel a high-intensity workout or gain weight, the chia seeds are an excellent choice because their high protein, healthy fat, and fiber content provide sustained energy and muscle-building support. However, if you are looking for a satisfying, lower-calorie meal that offers a quick energy boost, the bean-filled pupusa is a delicious and more moderate option for your daily caloric intake.