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 fats; 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Chia seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Chia seeds

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 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			DV% diff.
Omega-3 (ALA)		17.83g	1114%
Vitamin E	35.17mg	0.5mg	231%
Fiber	8.6g	34.4g	103%
Vitamin B6	1.345mg		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%
Omega-6 (Linoleic acid)		5.835g	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%
Carbs	20g	42.12g	7%
Potassium	645mg	407mg	7%
Calories	584kcal	486kcal	5%
Saturated fat	4.455g	3.33g	5%
Zinc	5mg	4.58mg	4%
Selenium	53µg	55.2µg	4%
Polyunsaturated fat	23.137g	23.665g	4%
Vitamin B3	8.335mg	8.83mg	3%
Magnesium	325mg	335mg	2%
Protein per 100 calories	3.6g	3.4g	N/A
Calories per 10 g protein	281kcal	294kcal	N/A
Weight per 100 calories	17g	21g	N/A
Unsaturated / Saturated Fat ratio	9.4	7.8	N/A
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