Seeds, sunflower seed kernels, dry roasted, with salt added vs. Chia seeds — In-Depth Nutrition Comparison
Compare
Summary of differences between seeds, sunflower seed kernels, dry roasted, with salt added and chia seeds
- Seeds, sunflower seed kernels, dry roasted, with salt added has more vitamin E, copper, folate, selenium, and phosphorus; however, chia seeds are higher in fiber, calcium, magnesium, iron, and vitamin B1.
- Seeds, sunflower seed kernels, dry roasted, with salt added covers your daily need for vitamin E, 171% more than chia seeds.
- Seeds, sunflower seed kernels, dry roasted, with salt added has 5 times more folate than chia seeds. While seeds, sunflower seed kernels, dry roasted, with salt added has 237µg of folate, chia seeds have only 49µg.
These are the specific foods used in this comparison Seeds, sunflower seed kernels, dry roasted, with salt added and Seeds, chia seeds, 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.
| Contains more PotassiumPotassium | +108.8% |
| Contains more CopperCopper | +98.1% |
| Contains more ZincZinc | +15.5% |
| Contains more PhosphorusPhosphorus | +34.3% |
| Contains more SeleniumSelenium | +43.7% |
| Contains more MagnesiumMagnesium | +159.7% |
| Contains more CalciumCalcium | +801.4% |
| Contains more IronIron | +103.2% |
| Contains less SodiumSodium | -97.6% |
| 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.
| Contains more Vitamin EVitamin 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 B1Vitamin B1 | +484.9% |
| Contains more Vitamin B3Vitamin B3 | +25.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.33 g
Fats:
49.8 g
Carbs:
24.07 g
Water:
1.2 g
Other:
5.6 g
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
Saturated fat:
Sat. Fat
5.219 g
Monounsaturated fat:
Mono. Fat
9.505 g
Polyunsaturated fat:
Poly. Fat
32.884 g
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.
 |
 |
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 26.1mg | 0.5mg | 171% |
| Vitamin B5 | 7.042mg | 141% | |
| Fiber | 9g | 34.4g | 102% |
| Copper | 1.83mg | 0.924mg | 101% |
| Vitamin B6 | 0.804mg | 62% | |
| Polyunsaturated fat | 32.884g | 23.665g | 61% |
| Calcium | 70mg | 631mg | 56% |
| Iron | 3.8mg | 7.72mg | 49% |
| Magnesium | 129mg | 335mg | 49% |
| Folate | 237µg | 49µg | 47% |
| Selenium | 79.3µg | 55.2µg | 44% |
| Vitamin B1 | 0.106mg | 0.62mg | 43% |
| Phosphorus | 1155mg | 860mg | 42% |
| Fats | 49.8g | 30.74g | 29% |
| Sodium | 655mg | 16mg | 28% |
| Manganese | 2.11mg | 2.723mg | 27% |
| Monounsaturated fat | 9.505g | 2.309g | 18% |
| Potassium | 850mg | 407mg | 13% |
| Vitamin B3 | 7.042mg | 8.83mg | 11% |
| Choline | 55.1mg | 10% | |
| Saturated fat | 5.219g | 3.33g | 9% |
| Zinc | 5.29mg | 4.58mg | 6% |
| Vitamin B2 | 0.246mg | 0.17mg | 6% |
| Protein | 19.33g | 16.54g | 6% |
| Carbs | 24.07g | 42.12g | 6% |
| Calories | 582kcal | 486kcal | 5% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin C | 1.4mg | 1.6mg | 0% |
| Net carbs | 15.07g | 7.72g | N/A |
| Sugar | 2.73g | N/A | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.295mg | 0.436mg | 0% |
| Threonine | 0.788mg | 0.709mg | 0% |
| Isoleucine | 0.967mg | 0.801mg | 0% |
| Leucine | 1.408mg | 1.371mg | 0% |
| Lysine | 0.795mg | 0.97mg | 0% |
| Methionine | 0.42mg | 0.588mg | 0% |
| Phenylalanine | 0.992mg | 1.016mg | 0% |
| Valine | 1.116mg | 0.95mg | 0% |
| Histidine | 0.536mg | 0.531mg | 0% |
| 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
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
32%
Minerals Daily Need Coverage Score
237%
221%
Comparison summary
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, dry roasted, with salt added is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, dry roasted, with salt added is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 2.73g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 639mg)
Which food is lower in Saturated fat?
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.