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

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Important differences between chia seeds and sunflower seeds

Chia seeds have more fiber, calcium, manganese, iron, and phosphorus; however, sunflower seeds have more vitamin E, copper, vitamin B1, folate, and fats.
Sunflower seeds' daily need coverage for vitamin E is 231% more.
Chia seeds have 8 times more calcium than sunflower seeds. Chia seeds have 631mg of calcium, while sunflower seeds have 78mg.

The food varieties used in the comparison are Seeds, chia seeds, dried and Seeds, sunflower seed kernels, 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.

Chia seeds

Sunflower seeds

Contains more CalciumCalcium	+709%
Contains more IronIron	+47%
Contains more PhosphorusPhosphorus	+30.3%
Contains more ManganeseManganese	+39.6%

Contains more PotassiumPotassium	+58.5%
Contains more CopperCopper	+94.8%
Contains less SodiumSodium	-43.8%

~equal in Magnesium ~325mg

~equal in Zinc ~5mg

~equal in Selenium ~53µg

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.

Chia seeds

Sunflower seeds

Contains more Vitamin CVitamin C

+14.3%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~8.335mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Omega-3 (ALA)	17.83g		1114%
Vitamin E	0.5mg	35.17mg	231%
Fiber	34.4g	8.6g	103%
Vitamin B6		1.345mg	103%
Copper	0.924mg	1.8mg	97%
Vitamin B1	0.62mg	1.48mg	72%
Calcium	631mg	78mg	55%
Folate	49µg	227µg	45%
Monounsaturated fat	2.309g	18.528g	41%
Manganese	2.723mg	1.95mg	34%
Omega-6 (Linoleic acid)	5.835g		34%
Fats	30.74g	51.46g	32%
Iron	7.72mg	5.25mg	31%
Phosphorus	860mg	660mg	29%
Vitamin B5		1.13mg	23%
Vitamin B2	0.17mg	0.355mg	14%
Choline		55.1mg	10%
Protein	16.54g	20.78g	8%
Carbs	42.12g	20g	7%
Potassium	407mg	645mg	7%
Calories	486kcal	584kcal	5%
Saturated fat	3.33g	4.455g	5%
Zinc	4.58mg	5mg	4%
Selenium	55.2µg	53µg	4%
Polyunsaturated fat	23.665g	23.137g	4%
Vitamin B3	8.83mg	8.335mg	3%
Magnesium	335mg	325mg	2%
Protein per 100 calories	3.4g	3.6g	N/A
Calories per 10 g protein	294kcal	281kcal	N/A
Weight per 100 calories	21g	17g	N/A
Unsaturated / Saturated Fat ratio	7.8	9.4	N/A
Vitamin C	1.6mg	1.4mg	0%
Net carbs	7.72g	11.4g	N/A
Sugar		2.62g	N/A
Sodium	16mg	9mg	0%
Vitamin A		3µg	0%
Trans fat	0.14g		N/A
Tryptophan	0.436mg	0.348mg	0%
Threonine	0.709mg	0.928mg	0%
Isoleucine	0.801mg	1.139mg	0%
Leucine	1.371mg	1.659mg	0%
Lysine	0.97mg	0.937mg	0%
Methionine	0.588mg	0.494mg	0%
Phenylalanine	1.016mg	1.169mg	0%
Valine	0.95mg	1.315mg	0%
Histidine	0.531mg	0.632mg	0%
Omega-3 (EPA)		0.014g	N/A