Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are Chia seeds and Pumpkin seed different?

  • Chia seeds is higher in Phosphorus, Manganese, Fiber, Calcium, Iron, Vitamin B3, Vitamin B1, Copper, and Magnesium, however, Pumpkin seed is richer in Zinc.
  • Daily need coverage for Phosphorus from Chia seeds is 110% higher.
  • Chia seeds contains 31 times more Vitamin B3 than Pumpkin seed. While Chia seeds contains 8.83mg of Vitamin B3, Pumpkin seed contains only 0.286mg.

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

Infographic

Chia seeds vs Pumpkin seed 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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.
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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin E Vitamin 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%
Contains more Vitamin AVitamin A +14.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
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
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
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
20% 33% 48%
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.
Chia seeds Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Pumpkin seed Opinion
Calories 486kcal 446kcal Chia seeds
Protein 16.54g 18.55g Pumpkin seed
Fats 30.74g 19.4g Chia seeds
Vitamin C 1.6mg 0.3mg Chia seeds
Net carbs 7.72g 35.35g Pumpkin seed
Carbs 42.12g 53.75g Pumpkin seed
Magnesium 335mg 262mg Chia seeds
Calcium 631mg 55mg Chia seeds
Potassium 407mg 919mg Pumpkin seed
Iron 7.72mg 3.31mg Chia seeds
Fiber 34.4g 18.4g Chia seeds
Copper 0.924mg 0.69mg Chia seeds
Zinc 4.58mg 10.3mg Pumpkin seed
Phosphorus 860mg 92mg Chia seeds
Sodium 16mg 18mg Chia seeds
Vitamin A 54IU 62IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 0.496mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg 0.034mg Chia seeds
Vitamin B2 0.17mg 0.052mg Chia seeds
Vitamin B3 8.83mg 0.286mg Chia seeds
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.037mg Pumpkin seed
Folate 49µg 9µg Chia seeds
Trans Fat 0.14g Pumpkin seed
Saturated Fat 3.33g 3.67g Chia seeds
Monounsaturated Fat 2.309g 6.032g Pumpkin seed
Polyunsaturated fat 23.665g 8.844g Chia seeds
Tryptophan 0.436mg 0.326mg Chia seeds
Threonine 0.709mg 0.683mg Chia seeds
Isoleucine 0.801mg 0.956mg Pumpkin seed
Leucine 1.371mg 1.572mg Pumpkin seed
Lysine 0.97mg 1.386mg Pumpkin seed
Methionine 0.588mg 0.417mg Chia seeds
Phenylalanine 1.016mg 0.924mg Chia seeds
Valine 0.95mg 1.491mg Pumpkin seed
Histidine 0.531mg 0.515mg 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 seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
221%
Chia seeds
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $2.2)
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)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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.

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