Sunflower seeds vs. Chia seeds — In-Depth Nutrition Comparison
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Important differences between sunflower seeds and chia seeds
- Sunflower seeds have more vitamin E, copper, vitamin B1, folate, and vitamin B2; however, chia seeds have more fiber, calcium, manganese, iron, and phosphorus.
- Sunflower seeds' daily need coverage for vitamin E is 231% more.
- Sunflower seeds have 5 times more folate than chia seeds. Sunflower seeds have 227µg of folate, while chia seeds have 49µg.
The food varieties used in the comparison are Seeds, sunflower seed kernels, dried and Seeds, chia seeds, dried.
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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 | +58.5% |
Contains more CopperCopper | +94.8% |
Contains less SodiumSodium | -43.8% |
Contains more CalciumCalcium | +709% |
Contains more IronIron | +47% |
Contains more PhosphorusPhosphorus | +30.3% |
Contains more ManganeseManganese | +39.6% |
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 AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +6934% |
Contains more Vitamin B1Vitamin B1 | +138.7% |
Contains more Vitamin B2Vitamin B2 | +108.8% |
Contains more Vitamin B5Vitamin B5 | +∞% |
Contains more Vitamin B6Vitamin B6 | +∞% |
Contains more FolateFolate | +363.3% |
Contains more CholineCholine | +∞% |
Contains more Vitamin CVitamin C | +14.3% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin E | 35.17mg | 0.5mg | 231% |
Vitamin B6 | 1.345mg | 103% | |
Fiber | 8.6g | 34.4g | 103% |
Copper | 1.8mg | 0.924mg | 97% |
Vitamin B1 | 1.48mg | 0.62mg | 72% |
Calcium | 78mg | 631mg | 55% |
Folate | 227µg | 49µg | 45% |
Monounsaturated fat | 18.528g | 2.309g | 41% |
Manganese | 1.95mg | 2.723mg | 34% |
Fats | 51.46g | 30.74g | 32% |
Iron | 5.25mg | 7.72mg | 31% |
Phosphorus | 660mg | 860mg | 29% |
Vitamin B5 | 1.13mg | 23% | |
Vitamin B2 | 0.355mg | 0.17mg | 14% |
Choline | 55.1mg | 10% | |
Protein | 20.78g | 16.54g | 8% |
Potassium | 645mg | 407mg | 7% |
Carbs | 20g | 42.12g | 7% |
Saturated fat | 4.455g | 3.33g | 5% |
Calories | 584kcal | 486kcal | 5% |
Selenium | 53µg | 55.2µg | 4% |
Zinc | 5mg | 4.58mg | 4% |
Polyunsaturated fat | 23.137g | 23.665g | 4% |
Vitamin B3 | 8.335mg | 8.83mg | 3% |
Magnesium | 325mg | 335mg | 2% |
Vitamin C | 1.4mg | 1.6mg | 0% |
Net carbs | 11.4g | 7.72g | N/A |
Sugar | 2.62g | N/A | |
Sodium | 9mg | 16mg | 0% |
Vitamin A | 3µg | 0% | |
Trans fat | 0.14g | N/A | |
Tryptophan | 0.348mg | 0.436mg | 0% |
Threonine | 0.928mg | 0.709mg | 0% |
Isoleucine | 1.139mg | 0.801mg | 0% |
Leucine | 1.659mg | 1.371mg | 0% |
Lysine | 0.937mg | 0.97mg | 0% |
Methionine | 0.494mg | 0.588mg | 0% |
Phenylalanine | 1.169mg | 1.016mg | 0% |
Valine | 1.315mg | 0.95mg | 0% |
Histidine | 0.632mg | 0.531mg | 0% |
Omega-3 - EPA | 0.014g | N/A | |
Omega-3 - ALA | 17.83g | N/A | |
Omega-6 - Linoleic acid | 5.835g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
Contains more ProteinProtein | +25.6% |
Contains more FatsFats | +67.4% |
Contains more CarbsCarbs | +110.6% |
Contains more WaterWater | +22.6% |
Contains more OtherOther | +58.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 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 | +702.4% |
Contains less Sat. FatSaturated fat | -25.3% |
~equal in
Polyunsaturated fat
~23.665g