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  6. Chia seeds vs. Pumpkin seeds

Chia seeds vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are chia seeds and pumpkin seeds different?

  • Chia seeds are higher in phosphorus, manganese, fiber, calcium, iron, vitamin B3, vitamin B1, copper, and fats; however, pumpkin seeds are richer in zinc.
  • Daily need coverage for phosphorus for chia seeds is 110% higher.
  • Chia seeds contain 31 times more vitamin B3 than pumpkin seeds. While chia seeds contain 8.83mg of vitamin B3, pumpkin seeds contain only 0.286mg.

Seeds, chia seeds, dried and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Chia seeds vs Pumpkin seeds infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more MagnesiumMagnesium +27.9%
Contains more CalciumCalcium +1047.3%
Contains more IronIron +133.2%
Contains more CopperCopper +33.9%
Contains more PhosphorusPhosphorus +834.8%
Contains less SodiumSodium -11.1%
Contains more ManganeseManganese +449%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +125.8%
Contains more ZincZinc +124.9%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1723.5%
Contains more Vitamin B2Vitamin B2 +226.9%
Contains more Vitamin B3Vitamin B3 +2987.4%
Contains more FolateFolate +444.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Pumpkin seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Phosphorus 860mg 92mg 110%
Selenium 55.2µg 100%
Polyunsaturated fat 23.665g 8.844g 99%
Manganese 2.723mg 0.496mg 97%
Fiber 34.4g 18.4g 64%
Calcium 631mg 55mg 58%
Iron 7.72mg 3.31mg 55%
Vitamin B3 8.83mg 0.286mg 53%
Zinc 4.58mg 10.3mg 52%
Vitamin B1 0.62mg 0.034mg 49%
Omega-6 (Linoleic acid) 5.835g 34%
Copper 0.924mg 0.69mg 26%
Fats 30.74g 19.4g 17%
Magnesium 335mg 262mg 17%
Potassium 407mg 919mg 15%
Folate 49µg 9µg 10%
Vitamin B2 0.17mg 0.052mg 9%
Monounsaturated fat 2.309g 6.032g 9%
Protein 16.54g 18.55g 4%
Carbs 42.12g 53.75g 4%
Vitamin E 0.5mg 3%
Vitamin B6 0.037mg 3%
Calories 486kcal 446kcal 2%
Saturated fat 3.33g 3.67g 2%
Vitamin C 1.6mg 0.3mg 1%
Vitamin B5 0.056mg 1%
Protein per 100 calories 3.4g 4.2g N/A
Calories per 10 g protein 294kcal 240kcal N/A
Weight per 100 calories 21g 22g N/A
Unsaturated / Saturated Fat ratio 7.8 4.1 N/A
Net carbs 7.72g 35.35g N/A
Sodium 16mg 18mg 0%
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.326mg 0%
Threonine 0.709mg 0.683mg 0%
Isoleucine 0.801mg 0.956mg 0%
Leucine 1.371mg 1.572mg 0%
Lysine 0.97mg 1.386mg 0%
Methionine 0.588mg 0.417mg 0%
Phenylalanine 1.016mg 0.924mg 0%
Valine 0.95mg 1.491mg 0%
Histidine 0.531mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +58.5%
Contains more WaterWater +28.9%
Contains more ProteinProtein +12.2%
Contains more CarbsCarbs +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -9.3%
Contains more Poly. FatPolyunsaturated fat +167.6%
Contains more Mono. FatMonounsaturated fat +161.2%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.