Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Chia seeds

Pumpkin seeds vs. Chia seeds — In-Depth Nutrition Comparison

Compare

How are pumpkin seeds and chia seeds different?

  • Pumpkin seeds are higher in zinc; however, chia seeds are richer in phosphorus, manganese, fiber, calcium, iron, vitamin B3, vitamin B1, copper, and magnesium.
  • Daily need coverage for phosphorus for chia seeds is 110% higher.
  • Pumpkin seeds contain 2 times more zinc than chia seeds. While pumpkin seeds contain 10.3mg of zinc, chia seeds contain only 4.58mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 +125.8%
Contains more ZincZinc +124.9%
Contains more MagnesiumMagnesium +27.9%
Contains more CalciumCalcium +1047.3%
Contains more IronIron +133.2%
Contains more CopperCopper +33.9%
Contains more PhosphorusPhosphorus +834.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +449%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B2Vitamin B2 +226.9%
Contains more Vitamin B3Vitamin B3 +2987.4%
Contains more FolateFolate +444.4%
~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 Pumpkin seeds Chia seeds DV% diff.
Phosphorus 92mg 860mg 110%
Selenium 55.2µg 100%
Polyunsaturated fat 8.844g 23.665g 99%
Manganese 0.496mg 2.723mg 97%
Fiber 18.4g 34.4g 64%
Calcium 55mg 631mg 58%
Iron 3.31mg 7.72mg 55%
Vitamin B3 0.286mg 8.83mg 53%
Zinc 10.3mg 4.58mg 52%
Vitamin B1 0.034mg 0.62mg 49%
Copper 0.69mg 0.924mg 26%
Fats 19.4g 30.74g 17%
Magnesium 262mg 335mg 17%
Potassium 919mg 407mg 15%
Folate 9µg 49µg 10%
Monounsaturated fat 6.032g 2.309g 9%
Vitamin B2 0.052mg 0.17mg 9%
Carbs 53.75g 42.12g 4%
Protein 18.55g 16.54g 4%
Vitamin B6 0.037mg 3%
Vitamin E 0.5mg 3%
Saturated fat 3.67g 3.33g 2%
Calories 446kcal 486kcal 2%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 1.6mg 1%
Net carbs 35.35g 7.72g N/A
Sodium 18mg 16mg 0%
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.326mg 0.436mg 0%
Threonine 0.683mg 0.709mg 0%
Isoleucine 0.956mg 0.801mg 0%
Leucine 1.572mg 1.371mg 0%
Lysine 1.386mg 0.97mg 0%
Methionine 0.417mg 0.588mg 0%
Phenylalanine 0.924mg 1.016mg 0%
Valine 1.491mg 0.95mg 0%
Histidine 0.515mg 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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 ProteinProtein +12.2%
Contains more CarbsCarbs +27.6%
Contains more FatsFats +58.5%
Contains more WaterWater +28.9%
Contains more OtherOther +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 more Mono. FatMonounsaturated fat +161.2%
Contains more Poly. FatPolyunsaturated fat +167.6%
~equal in Saturated fat ~3.33g

People also compare

Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.