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  6. Chia seeds vs. Sunflower seeds

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

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Important differences between Chia seeds and Sunflower seeds

  • Chia seeds has more Fiber, Calcium, Manganese, Iron, and Phosphorus, however, Sunflower seeds has more Vitamin E, Copper, Vitamin B1, Folate, and Vitamin B2.
  • Sunflower seeds' daily need coverage for Vitamin E is 231% more.
  • Chia seeds has 8 times more Calcium than Sunflower seeds. Chia seeds has 631mg of Calcium, while Sunflower seeds have 78mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Seeds, sunflower seed kernels, dried.

Infographic

Chia seeds vs Sunflower 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 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more CalciumCalcium +709%
Contains more IronIron +47%
Contains more PhosphorusPhosphorus +30.3%
Contains more ManganeseManganese +39.6%
Contains more PotassiumPotassium +58.5%
Contains more CopperCopper +94.8%
Contains less SodiumSodium -43.8%
~equal in Magnesium ~325mg
~equal in Zinc ~5mg
~equal in Selenium ~53µg

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin EVitamin E +6934%
Contains more Vitamin B1Vitamin B1 +138.7%
Contains more Vitamin B2Vitamin B2 +108.8%
Contains more FolateFolate +363.3%
~equal in Vitamin A ~50IU
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~8.335mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +110.6%
Contains more WaterWater +22.6%
Contains more OtherOther +58.4%
Contains more ProteinProtein +25.6%
Contains more FatsFats +67.4%

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
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -25.3%
Contains more Mono. FatMonounsaturated Fat +702.4%
~equal in Polyunsaturated fat ~23.137g

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 Sunflower seeds
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat 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 Sunflower seeds Opinion
Calories 486kcal 584kcal Sunflower seeds
Protein 16.54g 20.78g Sunflower seeds
Fats 30.74g 51.46g Sunflower seeds
Vitamin C 1.6mg 1.4mg Chia seeds
Net carbs 7.72g 11.4g Sunflower seeds
Carbs 42.12g 20g Chia seeds
Magnesium 335mg 325mg Chia seeds
Calcium 631mg 78mg Chia seeds
Potassium 407mg 645mg Sunflower seeds
Iron 7.72mg 5.25mg Chia seeds
Sugar 2.62g Chia seeds
Fiber 34.4g 8.6g Chia seeds
Copper 0.924mg 1.8mg Sunflower seeds
Zinc 4.58mg 5mg Sunflower seeds
Phosphorus 860mg 660mg Chia seeds
Sodium 16mg 9mg Sunflower seeds
Vitamin A 54IU 50IU Chia seeds
Vitamin A 3µg Sunflower seeds
Vitamin E 0.5mg 35.17mg Sunflower seeds
Manganese 2.723mg 1.95mg Chia seeds
Selenium 55.2µg 53µg Chia seeds
Vitamin B1 0.62mg 1.48mg Sunflower seeds
Vitamin B2 0.17mg 0.355mg Sunflower seeds
Vitamin B3 8.83mg 8.335mg Chia seeds
Vitamin B5 1.13mg Sunflower seeds
Vitamin B6 1.345mg Sunflower seeds
Folate 49µg 227µg Sunflower seeds
Trans Fat 0.14g Sunflower seeds
Choline 55.1mg Sunflower seeds
Saturated Fat 3.33g 4.455g Chia seeds
Monounsaturated Fat 2.309g 18.528g Sunflower seeds
Polyunsaturated fat 23.665g 23.137g Chia seeds
Tryptophan 0.436mg 0.348mg Chia seeds
Threonine 0.709mg 0.928mg Sunflower seeds
Isoleucine 0.801mg 1.139mg Sunflower seeds
Leucine 1.371mg 1.659mg Sunflower seeds
Lysine 0.97mg 0.937mg Chia seeds
Methionine 0.588mg 0.494mg Chia seeds
Phenylalanine 1.016mg 1.169mg Sunflower seeds
Valine 0.95mg 1.315mg Sunflower seeds
Histidine 0.531mg 0.632mg Sunflower seeds
Omega-3 - EPA 0.014g Sunflower 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 Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
221%
Chia seeds
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 1.125g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.6)
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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.