Seeds, sunflower seed kernels, toasted, with salt added vs. Chia seeds — In-Depth Nutrition Comparison
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A recap on the differences between seeds, sunflower seed kernels, toasted, with salt added and chia seeds
- Seeds, sunflower seed kernels, toasted, with salt added is higher in copper, folate, phosphorus, and fats, yet chia seeds are higher in fiber, calcium, magnesium, vitamin B3, and manganese.
- Seeds, sunflower seed kernels, toasted, with salt added covers your daily copper needs 101% more than chia seeds.
- Seeds, sunflower seed kernels, toasted, with salt added contains 38 times more sodium than chia seeds. While seeds, sunflower seed kernels, toasted, with salt added contains 613mg of sodium, chia seeds contain only 16mg.
Food varieties used in this article are Seeds, sunflower seed kernels, toasted, with salt added and Seeds, chia seeds, dried.
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.
| Contains more PotassiumPotassium | +20.6% |
| Contains more CopperCopper | +98.5% |
| Contains more ZincZinc | +15.7% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains more SeleniumSelenium | +12.7% |
| Contains more MagnesiumMagnesium | +159.7% |
| Contains more CalciumCalcium | +1007% |
| Contains more IronIron | +13.4% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +28.8% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Omega-3 (ALA) | 17.83g | 1114% | |
| Vitamin B5 | 7.056mg | 141% | |
| Copper | 1.834mg | 0.924mg | 101% |
| 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% |
| Sodium | 613mg | 16mg | 26% |
| Manganese | 2.114mg | 2.723mg | 26% |
| Vitamin B1 | 0.325mg | 0.62mg | 25% |
| Monounsaturated fat | 10.841g | 2.309g | 21% |
| Selenium | 62.2µg | 55.2µg | 13% |
| 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% |
| 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
Protein:
17.21 g
Fats:
56.8 g
Carbs:
20.59 g
Water:
1 g
Other:
4.4 g
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
Saturated fat:
Sat. Fat
5.953 g
Monounsaturated fat:
Mono. Fat
10.841 g
Polyunsaturated fat:
Poly. Fat
37.507 g
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% |