Chia seeds vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are chia seeds and pumpkin seeds different?
- Chia seeds are higher in phosphorus, manganese, fiber, calcium, iron, vitamin B3, vitamin B1, copper, and magnesium; however, pumpkin seeds are richer in zinc.
- Daily need coverage for phosphorus for chia seeds is 110% higher.
- Chia seeds contain 31 times more vitamin B3 than pumpkin seeds. While chia seeds contain 8.83mg of vitamin B3, pumpkin seeds contain only 0.286mg.
Seeds, chia seeds, dried and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.
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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.
| 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% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +125.8% |
| Contains more ZincZinc | +124.9% |
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.
| Contains more Vitamin CVitamin C | +433.3% |
| Contains more Vitamin EVitamin E | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +58.5% |
| Contains more WaterWater | +28.9% |
| Contains more OtherOther | +26.3% |
| Contains more ProteinProtein | +12.2% |
| Contains more CarbsCarbs | +27.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -9.3% |
| Contains more Poly. FatPolyunsaturated fat | +167.6% |
| Contains more Mono. FatMonounsaturated fat | +161.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 860mg | 92mg | 110% |
| Selenium | 55.2µg | 100% | |
| Polyunsaturated fat | 23.665g | 8.844g | 99% |
| Manganese | 2.723mg | 0.496mg | 97% |
| Fiber | 34.4g | 18.4g | 64% |
| Calcium | 631mg | 55mg | 58% |
| Iron | 7.72mg | 3.31mg | 55% |
| Vitamin B3 | 8.83mg | 0.286mg | 53% |
| Zinc | 4.58mg | 10.3mg | 52% |
| Vitamin B1 | 0.62mg | 0.034mg | 49% |
| Copper | 0.924mg | 0.69mg | 26% |
| Fats | 30.74g | 19.4g | 17% |
| Magnesium | 335mg | 262mg | 17% |
| Potassium | 407mg | 919mg | 15% |
| Folate | 49µg | 9µg | 10% |
| Monounsaturated fat | 2.309g | 6.032g | 9% |
| Vitamin B2 | 0.17mg | 0.052mg | 9% |
| Carbs | 42.12g | 53.75g | 4% |
| Protein | 16.54g | 18.55g | 4% |
| Vitamin B6 | 0.037mg | 3% | |
| Vitamin E | 0.5mg | 3% | |
| Saturated fat | 3.33g | 3.67g | 2% |
| Calories | 486kcal | 446kcal | 2% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin C | 1.6mg | 0.3mg | 1% |
| Net carbs | 7.72g | 35.35g | N/A |
| Sodium | 16mg | 18mg | 0% |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.326mg | 0% |
| Threonine | 0.709mg | 0.683mg | 0% |
| Isoleucine | 0.801mg | 0.956mg | 0% |
| Leucine | 1.371mg | 1.572mg | 0% |
| Lysine | 0.97mg | 1.386mg | 0% |
| Methionine | 0.588mg | 0.417mg | 0% |
| Phenylalanine | 1.016mg | 0.924mg | 0% |
| Valine | 0.95mg | 1.491mg | 0% |
| Histidine | 0.531mg | 0.515mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
221%
103%
Comparison summary
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 0.34g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds is cheaper (difference - $2.2)
Which food is richer in minerals?
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.