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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Chia seeds

Seeds, sunflower seed kernels, dry roasted, without salt vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between Seeds, sunflower seed kernels, dry roasted, without salt and Chia seeds

  • Seeds, sunflower seed kernels, dry roasted, without salt has more Vitamin E , Copper, Folate, Selenium, and Phosphorus, however, Chia seeds is higher in Fiber, Calcium, Magnesium, Iron, and Vitamin B1.
  • Seeds, sunflower seed kernels, dry roasted, without salt covers your daily need of Vitamin E 171% more than Chia seeds.
  • Seeds, sunflower seed kernels, dry roasted, without salt has 5 times more Folate than Chia seeds. While Seeds, sunflower seed kernels, dry roasted, without salt has 237µg of Folate, Chia seeds has only 49µg.

These are the specific foods used in this comparison Seeds, sunflower seed kernels, dry roasted, without salt and Seeds, chia seeds, dried.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Chia 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 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
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%
Contains more PotassiumPotassium +108.8%
Contains more CopperCopper +98.1%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +34.3%
Contains less SodiumSodium -81.3%
Contains more SeleniumSelenium +43.7%
Contains more MagnesiumMagnesium +159.7%
Contains more CalciumCalcium +801.4%
Contains more IronIron +103.2%
Contains more ManganeseManganese +29.1%

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 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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%
Contains more Vitamin E Vitamin E +5120%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +383.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +484.9%
Contains more Vitamin B3Vitamin B3 +25.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 g
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
Contains more ProteinProtein +16.9%
Contains more FatsFats +62%
Contains more OtherOther +16.7%
Contains more CarbsCarbs +75%
Contains more WaterWater +383.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated Fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated Fat +311.7%
Contains more Poly. FatPolyunsaturated fat +39%
Contains less Sat. FatSaturated Fat -36.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, without salt Chia seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Chia seeds Opinion
Calories 582kcal 486kcal Seeds, sunflower seed kernels, dry roasted, without salt
Protein 19.33g 16.54g Seeds, sunflower seed kernels, dry roasted, without salt
Fats 49.8g 30.74g Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin C 1.4mg 1.6mg Chia seeds
Net carbs 12.97g 7.72g Seeds, sunflower seed kernels, dry roasted, without salt
Carbs 24.07g 42.12g Chia seeds
Magnesium 129mg 335mg Chia seeds
Calcium 70mg 631mg Chia seeds
Potassium 850mg 407mg Seeds, sunflower seed kernels, dry roasted, without salt
Iron 3.8mg 7.72mg Chia seeds
Sugar 2.73g Chia seeds
Fiber 11.1g 34.4g Chia seeds
Copper 1.83mg 0.924mg Seeds, sunflower seed kernels, dry roasted, without salt
Zinc 5.29mg 4.58mg Seeds, sunflower seed kernels, dry roasted, without salt
Phosphorus 1155mg 860mg Seeds, sunflower seed kernels, dry roasted, without salt
Sodium 3mg 16mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin A 9IU 54IU Chia seeds
Vitamin E 26.1mg 0.5mg Seeds, sunflower seed kernels, dry roasted, without salt
Manganese 2.11mg 2.723mg Chia seeds
Selenium 79.3µg 55.2µg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B1 0.106mg 0.62mg Chia seeds
Vitamin B2 0.246mg 0.17mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B3 7.042mg 8.83mg Chia seeds
Vitamin B5 7.042mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin B6 0.804mg Seeds, sunflower seed kernels, dry roasted, without salt
Vitamin K 2.7µg Seeds, sunflower seed kernels, dry roasted, without salt
Folate 237µg 49µg Seeds, sunflower seed kernels, dry roasted, without salt
Trans Fat 0.14g Seeds, sunflower seed kernels, dry roasted, without salt
Choline 55.1mg Seeds, sunflower seed kernels, dry roasted, without salt
Saturated Fat 5.219g 3.33g Chia seeds
Monounsaturated Fat 9.505g 2.309g Seeds, sunflower seed kernels, dry roasted, without salt
Polyunsaturated fat 32.884g 23.665g Seeds, sunflower seed kernels, dry roasted, without salt
Tryptophan 0.295mg 0.436mg Chia seeds
Threonine 0.788mg 0.709mg Seeds, sunflower seed kernels, dry roasted, without salt
Isoleucine 0.967mg 0.801mg Seeds, sunflower seed kernels, dry roasted, without salt
Leucine 1.408mg 1.371mg Seeds, sunflower seed kernels, dry roasted, without salt
Lysine 0.795mg 0.97mg Chia seeds
Methionine 0.42mg 0.588mg Chia seeds
Phenylalanine 0.992mg 1.016mg Chia seeds
Valine 1.116mg 0.95mg Seeds, sunflower seed kernels, dry roasted, without salt
Histidine 0.536mg 0.531mg Seeds, sunflower seed kernels, dry roasted, without salt
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
Seeds, sunflower seed kernels, dry roasted, without salt Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
120%
Seeds, sunflower seed kernels, dry roasted, without salt
32%
Chia seeds
Minerals Daily Need Coverage Score
229%
Seeds, sunflower seed kernels, dry roasted, without salt
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, without salt
Seeds, sunflower seed kernels, dry roasted, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 1.889g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Seeds, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.