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  6. Chia seeds vs. Pumpkin

Chia seeds vs. Pumpkin — In-Depth Nutrition Comparison

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How are Chia seeds and Pumpkin different?

  • Chia seeds has more Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Pumpkin.
  • Daily need coverage for Fiber from Chia seeds is 133% higher.
  • Chia seeds contains 276 times more Selenium than Pumpkin. While Chia seeds contains 55.2µg of Selenium, Pumpkin contains only 0.2µg.

Seeds, chia seeds, dried and Pumpkin, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Chia seeds vs Pumpkin 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 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +3622.2%
Contains more CalciumCalcium +4106.7%
Contains more PotassiumPotassium +77%
Contains more IronIron +1254.4%
Contains more CopperCopper +915.4%
Contains more ZincZinc +1891.3%
Contains more PhosphorusPhosphorus +2766.7%
Contains more ManganeseManganese +2959.6%
Contains more SeleniumSelenium +27500%
Contains less SodiumSodium -93.8%

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +117.9%
Contains more Vitamin B3Vitamin B3 +2038%
Contains more FolateFolate +444.4%
Contains more Vitamin CVitamin C +193.8%
Contains more Vitamin AVitamin A +10557.4%
Contains more Vitamin EVitamin E +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +2197.2%
Contains more FatsFats +43814.3%
Contains more CarbsCarbs +759.6%
Contains more OtherOther +674.2%
Contains more WaterWater +1515.3%

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
74% 18% 8%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated Fat +25555.6%
Contains more Poly. FatPolyunsaturated fat +591525%
Contains less Sat. FatSaturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Pumpkin Opinion
Calories 486kcal 20kcal Chia seeds
Protein 16.54g 0.72g Chia seeds
Fats 30.74g 0.07g Chia seeds
Vitamin C 1.6mg 4.7mg Pumpkin
Net carbs 7.72g 3.8g Chia seeds
Carbs 42.12g 4.9g Chia seeds
Magnesium 335mg 9mg Chia seeds
Calcium 631mg 15mg Chia seeds
Potassium 407mg 230mg Chia seeds
Iron 7.72mg 0.57mg Chia seeds
Sugar 2.08g Chia seeds
Fiber 34.4g 1.1g Chia seeds
Copper 0.924mg 0.091mg Chia seeds
Zinc 4.58mg 0.23mg Chia seeds
Phosphorus 860mg 30mg Chia seeds
Sodium 16mg 1mg Pumpkin
Vitamin A 54IU 5755IU Pumpkin
Vitamin A 288µg Pumpkin
Vitamin E 0.5mg 0.8mg Pumpkin
Manganese 2.723mg 0.089mg Chia seeds
Selenium 55.2µg 0.2µg Chia seeds
Vitamin B1 0.62mg 0.031mg Chia seeds
Vitamin B2 0.17mg 0.078mg Chia seeds
Vitamin B3 8.83mg 0.413mg Chia seeds
Vitamin B5 0.201mg Pumpkin
Vitamin B6 0.044mg Pumpkin
Vitamin K 0.8µg Pumpkin
Folate 49µg 9µg Chia seeds
Trans Fat 0.14g 0g Pumpkin
Choline 6.2mg Pumpkin
Saturated Fat 3.33g 0.037g Pumpkin
Monounsaturated Fat 2.309g 0.009g Chia seeds
Polyunsaturated fat 23.665g 0.004g Chia seeds
Tryptophan 0.436mg 0.009mg Chia seeds
Threonine 0.709mg 0.021mg Chia seeds
Isoleucine 0.801mg 0.023mg Chia seeds
Leucine 1.371mg 0.034mg Chia seeds
Lysine 0.97mg 0.039mg Chia seeds
Methionine 0.588mg 0.008mg Chia seeds
Phenylalanine 1.016mg 0.023mg Chia seeds
Valine 0.95mg 0.025mg Chia seeds
Histidine 0.531mg 0.011mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
34%
Pumpkin
Minerals Daily Need Coverage Score
221%
Chia seeds
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 3.293g)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.08g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 37)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.