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  6. Sunflower seeds vs. Chia seeds

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
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 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seeds Chia seeds
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seeds Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
146%
Sunflower seeds
32%
Chia seeds
Minerals Daily Need Coverage Score
207%
Sunflower seeds
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Chia seeds
Chia seeds is lower in Saturated fat (difference - 1.125g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 5)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $1.6)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.