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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 is higher than Pumpkin in Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Chia seeds covers your daily need of Fiber 136% more than Pumpkin.
  • Chia seeds contains 184 times more Selenium than Pumpkin. Chia seeds contains 55.2µg of Selenium, while Pumpkin contains 0.3µg.

Seeds, chia seeds, dried and Pumpkin, raw types were 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +2691.7%
Contains more CalciumCalcium +2904.8%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +865%
Contains more CopperCopper +627.6%
Contains more ZincZinc +1331.3%
Contains more PhosphorusPhosphorus +1854.5%
Contains more ManganeseManganese +2078.4%
Contains more SeleniumSelenium +18300%
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 30% 511% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +1140%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +1371.7%
Contains more FolateFolate +206.3%
Contains more Vitamin CVitamin C +462.5%
Contains more Vitamin AVitamin A +15664.8%
Contains more Vitamin EVitamin E +112%
~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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1554%
Contains more FatsFats +30640%
Contains more CarbsCarbs +548%
Contains more OtherOther +500%
Contains more WaterWater +1479.3%

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% 19% 7%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated Fat +17661.5%
Contains more Poly. FatPolyunsaturated fat +473200%
Contains less Sat. FatSaturated Fat -98.4%

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 26kcal Chia seeds
Protein 16.54g 1g Chia seeds
Fats 30.74g 0.1g Chia seeds
Vitamin C 1.6mg 9mg Pumpkin
Net carbs 7.72g 6g Chia seeds
Carbs 42.12g 6.5g Chia seeds
Magnesium 335mg 12mg Chia seeds
Calcium 631mg 21mg Chia seeds
Potassium 407mg 340mg Chia seeds
Iron 7.72mg 0.8mg Chia seeds
Sugar 2.76g Chia seeds
Fiber 34.4g 0.5g Chia seeds
Copper 0.924mg 0.127mg Chia seeds
Zinc 4.58mg 0.32mg Chia seeds
Phosphorus 860mg 44mg Chia seeds
Sodium 16mg 1mg Pumpkin
Vitamin A 54IU 8513IU Pumpkin
Vitamin A 426µg Pumpkin
Vitamin E 0.5mg 1.06mg Pumpkin
Manganese 2.723mg 0.125mg Chia seeds
Selenium 55.2µg 0.3µg Chia seeds
Vitamin B1 0.62mg 0.05mg Chia seeds
Vitamin B2 0.17mg 0.11mg Chia seeds
Vitamin B3 8.83mg 0.6mg Chia seeds
Vitamin B5 0.298mg Pumpkin
Vitamin B6 0.061mg Pumpkin
Vitamin K 1.1µg Pumpkin
Folate 49µg 16µg Chia seeds
Trans Fat 0.14g 0g Pumpkin
Choline 8.2mg Pumpkin
Saturated Fat 3.33g 0.052g Pumpkin
Monounsaturated Fat 2.309g 0.013g Chia seeds
Polyunsaturated fat 23.665g 0.005g Chia seeds
Tryptophan 0.436mg 0.012mg Chia seeds
Threonine 0.709mg 0.029mg Chia seeds
Isoleucine 0.801mg 0.031mg Chia seeds
Leucine 1.371mg 0.046mg Chia seeds
Lysine 0.97mg 0.054mg Chia seeds
Methionine 0.588mg 0.011mg Chia seeds
Phenylalanine 1.016mg 0.032mg Chia seeds
Valine 0.95mg 0.035mg Chia seeds
Histidine 0.531mg 0.016mg 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

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
51%
Pumpkin
Minerals Daily Need Coverage Score
221%
Chia seeds
16%
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 - 3.278g)
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 - 2.76g)
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/168448/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.