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  6. Seeds, sunflower seed kernels, toasted, without salt vs. Chia seeds

Seeds, sunflower seed kernels, toasted, without salt vs. Chia seeds — In-Depth Nutrition Comparison

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A recap on the differences between seeds, sunflower seed kernels, toasted, without salt and chia seeds

  • Seeds, sunflower seed kernels, toasted, without salt is higher in copper, folate, phosphorus, and fats, yet chia seeds are higher in fiber, calcium, magnesium, vitamin B3, manganese, and vitamin B1.
  • Seeds, sunflower seed kernels, toasted, without salt covers your daily copper needs 101% more than chia seeds.
  • Seeds, sunflower seed kernels, toasted, without salt contains 5 times more folate than chia seeds. While seeds, sunflower seed kernels, toasted, without salt contains 238µg of folate, chia seeds contain only 49µg.

Food varieties used in this article are Seeds, sunflower seed kernels, toasted, without salt and Seeds, chia seeds, dried.

Infographic

Seeds, sunflower seed kernels, toasted, without salt vs Chia 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 92% 17% 43% 255% 611% 145% 496% 0.39% 276% 0%
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 +20.6%
Contains more CopperCopper +98.5%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +34.7%
Contains less SodiumSodium -81.3%
Contains more MagnesiumMagnesium +159.7%
Contains more CalciumCalcium +1007%
Contains more IronIron +13.4%
Contains more ManganeseManganese +28.8%
Contains more SeleniumSelenium +∞%

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 4.7% 0% 0% 0% 81% 66% 79% 423% 186% 0% 0% 179%
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%
Contains more Vitamin B2Vitamin B2 +67.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +385.7%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +90.8%
Contains more Vitamin B3Vitamin B3 +110.3%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, toasted, without salt Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
Vitamin B5 7.056mg 141%
Copper 1.834mg 0.924mg 101%
Selenium 55.2µg 100%
Fiber 11.5g 34.4g 92%
Polyunsaturated fat 37.507g 23.665g 92%
Vitamin B6 0.805mg 62%
Calcium 57mg 631mg 57%
Magnesium 129mg 335mg 49%
Folate 238µg 49µg 47%
Phosphorus 1158mg 860mg 43%
Fats 56.8g 30.74g 40%
Omega-6 (Linoleic acid) 5.835g 34%
Vitamin B3 4.198mg 8.83mg 29%
Manganese 2.114mg 2.723mg 26%
Vitamin B1 0.325mg 0.62mg 25%
Monounsaturated fat 10.841g 2.309g 21%
Saturated fat 5.953g 3.33g 12%
Iron 6.81mg 7.72mg 11%
Vitamin B2 0.285mg 0.17mg 9%
Calories 619kcal 486kcal 7%
Carbs 20.59g 42.12g 7%
Zinc 5.3mg 4.58mg 7%
Vitamin E 0.5mg 3%
Potassium 491mg 407mg 2%
Protein 17.21g 16.54g 1%
Sodium 3mg 16mg 1%
Protein per 100 calories 2.8g 3.4g N/A
Calories per 10 g protein 360kcal 294kcal N/A
Weight per 100 calories 16g 21g N/A
Unsaturated / Saturated Fat ratio 8.1 7.8 N/A
Vitamin C 1.4mg 1.6mg 0%
Net carbs 9.09g 7.72g N/A
Trans fat 0.14g N/A
Tryptophan 0.263mg 0.436mg 0%
Threonine 0.702mg 0.709mg 0%
Isoleucine 0.861mg 0.801mg 0%
Leucine 1.254mg 1.371mg 0%
Lysine 0.708mg 0.97mg 0%
Methionine 0.374mg 0.588mg 0%
Phenylalanine 0.883mg 1.016mg 0%
Valine 0.994mg 0.95mg 0%
Histidine 0.477mg 0.531mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 57% 21% 4%
Protein: 17.21 g
Fats: 56.8 g
Carbs: 20.59 g
Water: 1 g
Other: 4.4 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 FatsFats +84.8%
Contains more CarbsCarbs +104.6%
Contains more WaterWater +480%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated fat: Sat. Fat 5.953 g
Monounsaturated fat: Mono. Fat 10.841 g
Polyunsaturated fat: Poly. Fat 37.507 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 +369.5%
Contains more Poly. FatPolyunsaturated fat +58.5%
Contains less Sat. FatSaturated fat -44.1%

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. Seeds, sunflower seed kernels, toasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170154/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.