Chia seeds vs. Sunflower seeds — In-Depth Nutrition Comparison
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Important differences between chia seeds and sunflower seeds
- Chia seeds have more fiber, calcium, manganese, iron, and phosphorus; however, sunflower seeds have more vitamin E, copper, vitamin B1, folate, and vitamin B2.
- Sunflower seeds' daily need coverage for vitamin E is 231% more.
- Chia seeds have 8 times more calcium than sunflower seeds. Chia seeds have 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.
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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 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% |
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 | +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% |
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:
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
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
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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 0.5mg | 35.17mg | 231% |
| Vitamin B6 | 1.345mg | 103% | |
| Fiber | 34.4g | 8.6g | 103% |
| Copper | 0.924mg | 1.8mg | 97% |
| Vitamin B1 | 0.62mg | 1.48mg | 72% |
| Calcium | 631mg | 78mg | 55% |
| Folate | 49µg | 227µg | 45% |
| Monounsaturated fat | 2.309g | 18.528g | 41% |
| Manganese | 2.723mg | 1.95mg | 34% |
| Fats | 30.74g | 51.46g | 32% |
| Iron | 7.72mg | 5.25mg | 31% |
| Phosphorus | 860mg | 660mg | 29% |
| Vitamin B5 | 1.13mg | 23% | |
| Vitamin B2 | 0.17mg | 0.355mg | 14% |
| Choline | 55.1mg | 10% | |
| Protein | 16.54g | 20.78g | 8% |
| Potassium | 407mg | 645mg | 7% |
| Carbs | 42.12g | 20g | 7% |
| Saturated fat | 3.33g | 4.455g | 5% |
| Calories | 486kcal | 584kcal | 5% |
| Selenium | 55.2µg | 53µg | 4% |
| Zinc | 4.58mg | 5mg | 4% |
| Polyunsaturated fat | 23.665g | 23.137g | 4% |
| Vitamin B3 | 8.83mg | 8.335mg | 3% |
| Magnesium | 335mg | 325mg | 2% |
| Vitamin C | 1.6mg | 1.4mg | 0% |
| Net carbs | 7.72g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 16mg | 9mg | 0% |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.348mg | 0% |
| Threonine | 0.709mg | 0.928mg | 0% |
| Isoleucine | 0.801mg | 1.139mg | 0% |
| Leucine | 1.371mg | 1.659mg | 0% |
| Lysine | 0.97mg | 0.937mg | 0% |
| Methionine | 0.588mg | 0.494mg | 0% |
| Phenylalanine | 1.016mg | 1.169mg | 0% |
| Valine | 0.95mg | 1.315mg | 0% |
| Histidine | 0.531mg | 0.632mg | 0% |
| Omega-3 - EPA | 0.014g | N/A | |
| 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%
146%
Minerals Daily Need Coverage Score
221%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seeds contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 1.125g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Chia seeds is cheaper (difference - $1.6)
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)