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

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

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The main differences between Seeds, sunflower seed kernels, oil roasted, without salt and Chia seeds

  • Seeds, sunflower seed kernels, oil roasted, without salt is richer in Vitamin E, Copper, Folate, Selenium, and Phosphorus, yet Chia seeds is richer in Fiber, Calcium, Magnesium, Iron, and Vitamin B3.
  • Daily need coverage for Vitamin E from Seeds, sunflower seed kernels, oil roasted, without salt is 239% higher.
  • Seeds, sunflower seed kernels, oil roasted, without salt contains 5 times more Folate than Chia seeds. Seeds, sunflower seed kernels, oil roasted, without salt contains 234µg of Folate, while Chia seeds contains 49µg.

Food types used in this article are Seeds, sunflower seed kernels, oil roasted, without salt and Seeds, chia seeds, dried.

Infographic

Seeds, sunflower seed kernels, oil 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 91% 26% 43% 161% 601% 142% 488% 0.39% 271% 427%
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 +18.7%
Contains more CopperCopper +95.2%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +32.4%
Contains less SodiumSodium -81.3%
Contains more SeleniumSelenium +41.7%
Contains more MagnesiumMagnesium +163.8%
Contains more CalciumCalcium +625.3%
Contains more IronIron +80.4%
Contains more ManganeseManganese +30.9%

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 3.7% 0.54% 727% 0% 80% 65% 77% 417% 183% 0% 7.8% 176% 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 EVitamin E +7166%
Contains more Vitamin B2Vitamin B2 +64.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +377.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +45.5%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B3Vitamin B3 +113.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 51% 23% 4%
Protein: 20.06 g
Fats: 51.3 g
Carbs: 22.89 g
Water: 1.54 g
Other: 4.21 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 +21.3%
Contains more FatsFats +66.9%
Contains more CarbsCarbs +84%
Contains more WaterWater +276.6%
Contains more OtherOther +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 16% 69%
Saturated Fat: Sat. Fat 7.068 g
Monounsaturated Fat: Mono. Fat 8.063 g
Polyunsaturated fat: Poly. Fat 34.294 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 +249.2%
Contains more Poly. FatPolyunsaturated fat +44.9%
Contains less Sat. FatSaturated Fat -52.9%

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, oil 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, oil roasted, without salt Chia seeds Opinion
Calories 592kcal 486kcal Seeds, sunflower seed kernels, oil roasted, without salt
Protein 20.06g 16.54g Seeds, sunflower seed kernels, oil roasted, without salt
Fats 51.3g 30.74g Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin C 1.1mg 1.6mg Chia seeds
Net carbs 12.29g 7.72g Seeds, sunflower seed kernels, oil roasted, without salt
Carbs 22.89g 42.12g Chia seeds
Magnesium 127mg 335mg Chia seeds
Calcium 87mg 631mg Chia seeds
Potassium 483mg 407mg Seeds, sunflower seed kernels, oil roasted, without salt
Iron 4.28mg 7.72mg Chia seeds
Sugar 3.11g Chia seeds
Fiber 10.6g 34.4g Chia seeds
Copper 1.804mg 0.924mg Seeds, sunflower seed kernels, oil roasted, without salt
Zinc 5.21mg 4.58mg Seeds, sunflower seed kernels, oil roasted, without salt
Phosphorus 1139mg 860mg Seeds, sunflower seed kernels, oil roasted, without salt
Sodium 3mg 16mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin A 9IU 54IU Chia seeds
Vitamin E 36.33mg 0.5mg Seeds, sunflower seed kernels, oil roasted, without salt
Manganese 2.08mg 2.723mg Chia seeds
Selenium 78.2µg 55.2µg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B1 0.32mg 0.62mg Chia seeds
Vitamin B2 0.28mg 0.17mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B3 4.13mg 8.83mg Chia seeds
Vitamin B5 6.942mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B6 0.792mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin K 3.1µg Seeds, sunflower seed kernels, oil roasted, without salt
Folate 234µg 49µg Seeds, sunflower seed kernels, oil roasted, without salt
Trans Fat 0.158g 0.14g Chia seeds
Choline 55.1mg Seeds, sunflower seed kernels, oil roasted, without salt
Saturated Fat 7.068g 3.33g Chia seeds
Monounsaturated Fat 8.063g 2.309g Seeds, sunflower seed kernels, oil roasted, without salt
Polyunsaturated fat 34.294g 23.665g Seeds, sunflower seed kernels, oil roasted, without salt
Tryptophan 0.306mg 0.436mg Chia seeds
Threonine 0.817mg 0.709mg Seeds, sunflower seed kernels, oil roasted, without salt
Isoleucine 1.003mg 0.801mg Seeds, sunflower seed kernels, oil roasted, without salt
Leucine 1.461mg 1.371mg Seeds, sunflower seed kernels, oil roasted, without salt
Lysine 0.825mg 0.97mg Chia seeds
Methionine 0.435mg 0.588mg Chia seeds
Phenylalanine 1.029mg 1.016mg Seeds, sunflower seed kernels, oil roasted, without salt
Valine 1.158mg 0.95mg Seeds, sunflower seed kernels, oil roasted, without salt
Histidine 0.556mg 0.531mg Seeds, sunflower seed kernels, oil roasted, without salt
Omega-3 - ALA 0.076g 17.83g Chia seeds
Omega-6 - Gamma-linoleic acid 0.006g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Eicosadienoic acid 0.005g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Linoleic acid 34.124g 5.835g Seeds, sunflower seed kernels, oil roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, oil 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
136%
Seeds, sunflower seed kernels, oil roasted, without salt
32%
Chia seeds
Minerals Daily Need Coverage Score
225%
Seeds, sunflower seed kernels, oil roasted, without salt
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 3.11g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 3.738g)
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, oil roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170564/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.