Seeds, sunflower seed kernels, toasted, without salt vs. Chia seeds — In-Depth Nutrition Comparison
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A recap on differences between seeds, sunflower seed kernels, toasted, without salt and chia seeds
- Seeds, sunflower seed kernels, toasted, without salt is higher in copper, folate, and phosphorus, yet chia seeds are higher in fiber, calcium, magnesium, vitamin B3, manganese, and vitamin B1.
- Seeds, sunflower seed kernels, toasted, without salt covers your daily copper needs 101% more than chia seeds.
- Seeds, sunflower seed kernels, toasted, without salt contains 5 times more folate than chia seeds. While seeds, sunflower seed kernels, toasted, without salt contains 238µg of folate, chia seeds contain only 49µg.
- The amount of saturated fat in chia seeds is lower.
Food varieties used in this article are Seeds, sunflower seed kernels, toasted, without salt and Seeds, chia seeds, dried.
Infographic
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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 PotassiumPotassium | +20.6% |
| Contains more CopperCopper | +98.5% |
| Contains more ZincZinc | +15.7% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains less SodiumSodium | -81.3% |
| Contains more MagnesiumMagnesium | +159.7% |
| Contains more CalciumCalcium | +1007% |
| Contains more IronIron | +13.4% |
| Contains more ManganeseManganese | +28.8% |
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 B2Vitamin B2 | +67.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +385.7% |
| Contains more Vitamin CVitamin C | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +90.8% |
| Contains more Vitamin B3Vitamin B3 | +110.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.21 g
Fats:
56.8 g
Carbs:
20.59 g
Water:
1 g
Other:
4.4 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +84.8% |
| Contains more CarbsCarbs | +104.6% |
| Contains more WaterWater | +480% |
~equal in
Protein
~16.54g
~equal in
Other
~4.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.953 g
Monounsaturated fat:
Mono. Fat
10.841 g
Polyunsaturated fat:
Poly. Fat
37.507 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 | +369.5% |
| Contains more Poly. FatPolyunsaturated fat | +58.5% |
| Contains less Sat. FatSaturated fat | -44.1% |
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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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 7.056mg | 141% | |
| Copper | 1.834mg | 0.924mg | 101% |
| Selenium | 55.2µg | 100% | |
| Polyunsaturated fat | 37.507g | 23.665g | 92% |
| Fiber | 11.5g | 34.4g | 92% |
| Vitamin B6 | 0.805mg | 62% | |
| Calcium | 57mg | 631mg | 57% |
| Magnesium | 129mg | 335mg | 49% |
| Folate | 238µg | 49µg | 47% |
| Phosphorus | 1158mg | 860mg | 43% |
| Fats | 56.8g | 30.74g | 40% |
| Vitamin B3 | 4.198mg | 8.83mg | 29% |
| Manganese | 2.114mg | 2.723mg | 26% |
| Vitamin B1 | 0.325mg | 0.62mg | 25% |
| Monounsaturated fat | 10.841g | 2.309g | 21% |
| Saturated fat | 5.953g | 3.33g | 12% |
| Iron | 6.81mg | 7.72mg | 11% |
| Vitamin B2 | 0.285mg | 0.17mg | 9% |
| Calories | 619kcal | 486kcal | 7% |
| Carbs | 20.59g | 42.12g | 7% |
| Zinc | 5.3mg | 4.58mg | 7% |
| Vitamin E | 0.5mg | 3% | |
| Potassium | 491mg | 407mg | 2% |
| Protein | 17.21g | 16.54g | 1% |
| Sodium | 3mg | 16mg | 1% |
| Vitamin C | 1.4mg | 1.6mg | 0% |
| Net carbs | 9.09g | 7.72g | N/A |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.263mg | 0.436mg | 0% |
| Threonine | 0.702mg | 0.709mg | 0% |
| Isoleucine | 0.861mg | 0.801mg | 0% |
| Leucine | 1.254mg | 1.371mg | 0% |
| Lysine | 0.708mg | 0.97mg | 0% |
| Methionine | 0.374mg | 0.588mg | 0% |
| Phenylalanine | 0.883mg | 1.016mg | 0% |
| Valine | 0.994mg | 0.95mg | 0% |
| Histidine | 0.477mg | 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
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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
78%
32%
Minerals Daily Need Coverage Score
194%
221%
Comparison summary
Which food contains less Sodium?
Seeds, sunflower seed kernels, toasted, without salt contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, toasted, without salt is lower in glycemic index (difference - 15)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 2.623g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.