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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.

Infographic

Sunflower seeds vs Chia seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +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%
~equal in Magnesium ~335mg
~equal in Zinc ~4.58mg
~equal in Selenium ~55.2µg

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% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 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% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~8.83mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Chia seeds 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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 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 +702.4%
Contains less Sat. FatSaturated fat -25.3%
~equal in Polyunsaturated fat ~23.665g

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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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.