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

Compare

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.

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.

Chia seeds

Sunflower seeds

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.

Chia seeds

Sunflower seeds

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 D ~0µg

~equal in Vitamin B3 ~8.335mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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