Chia Seeds vs Pumpkin Seeds: Nutrition, Calories & Protein Compared



Chia seeds - calories, kcal, weight, nutrition
Chia seeds - calories, kcal, weight, nutrition

Chia seeds vs Pumpkin seeds
Nutrition Facts

Chia Seeds
Serving size:
  change
tablespoon (15g)teaspoon (5g)cup (172g)half cup (86g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 3

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Pumpkin Seeds
Serving size:
  change
handful (35g)tablespoon (10g)cup (120g)half cup (60g)
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1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Chia Seeds vs Pumpkin Seeds 100g Compare


per 100gChia seedsPumpkin seeds
Calories486 559
Carbohydrates42.12 g10.71 g
Fat30.74 g49.05 g
Dietary fiber34.4 g6 g
Protein16.54 g30.23 g
Calcium631 mg46 mg
Iron7.72 mg8.82 mg
Magnessium335 mg592 mg
Potassium407 mg809 mg
Sodium16 mg7 mg
Vitaminium A54 µg16 µg
Vitaminium B1 (Thiamine)0.62 mg0.273 mg
Vitaminium B2 (riboflavin)0.17 mg0.153 mg
Vitaminium B3 (Niacin)8.83 mg4.987 mg
Vitaminium B9 (Folic acid)49 mg58 mg
Vitaminium C1.6 mg1.9 mg
Vitaminium E0.5 mg35.1 mg

Unlocking the Secrets of Chia Seeds and Pumpkin Seeds

Both chia seeds and pumpkin seeds have made their mark in the world of health foods, earning spots in the pantries of health enthusiasts worldwide. While both seeds offer impressive nutritional profiles and health benefits, they each bring something unique to the table. Let’s dive into a comparison of these two superfoods, focusing on their nutritional content, health benefits, and how they can be incorporated into your diet.

A Closer Look at Chia Seeds

Originating from the desert plant Salvia hispanica, native to Mexico, chia seeds were a staple in the diets of ancient Aztecs and Mayans. The word "chia" is even derived from the Mayan language, meaning "strength." This might be attributed to the seeds' ability to provide sustained energy, as they are packed with fiber, omega-3 fatty acids, proteins, and various micronutrients. One of the most remarkable features of chia seeds is their ability to absorb water up to 12 times their weight, forming a gel-like consistency. This property makes them perfect for hydration and feeling full for longer periods.

Discovering Pumpkin Seeds

Pumpkin seeds, or pepitas, are the edible seeds of a pumpkin. They are not only a popular snack during the fall season but also a nutrient-rich food that can be enjoyed year-round. Pumpkin seeds are an excellent source of protein, healthy fats, minerals, and antioxidants. They have been linked to a variety of health benefits, including improved heart health, prostate health, and protection against certain cancers.

Nutritional Showdown

When comparing chia seeds vs pumpkin seeds in terms of calories, pumpkin seeds are slightly higher with 559 calories per 100 grams, compared to chia seeds' 486 calories. However, the difference in their nutritional value goes beyond just calories.

Fiber: Chia seeds are a fiber powerhouse, offering an impressive 34.4 grams per 100 grams, which greatly surpasses the 6 grams found in pumpkin seeds. This makes chia seeds an excellent choice for digestive health and weight management.

Protein: Pumpkin seeds take the lead in protein content, with 30.23 grams per 100 grams, compared to 16.54 grams in chia seeds. This makes pumpkin seeds an ideal post-workout snack for muscle repair and growth.

Fats: Both seeds are rich in healthy fats, but they differ in types. Chia seeds contain a higher proportion of omega-3 fatty acids, while pumpkin seeds are rich in omega-6s and monounsaturated fats, beneficial for heart health.

Minerals: Pumpkin seeds outshine chia seeds in magnesium, phosphorus, potassium, and zinc, making them excellent for bone health and immunity. However, chia seeds offer more calcium and iron per serving.

Health Benefits Galore

Both seeds boast an array of health benefits. Chia seeds' high fiber and omega-3 content can aid in lowering inflammation, improving heart health, and stabilizing blood sugar levels. On the other hand, the rich mineral profile of pumpkin seeds may enhance sleep quality, thanks to the amino acid tryptophan, which the body converts into serotonin and melatonin, the sleep hormone.

Incorporating Them into Your Diet

The versatility of chia and pumpkin seeds makes them easy to incorporate into your diet. Chia seeds can be added to smoothies, yogurts, and salads, or used as an egg substitute in baking. Pumpkin seeds are perfect for snacking, topping on salads, or adding a crunchy texture to soups and baked goods.

Conclusion

In the battle of chia seeds vs pumpkin seeds, it’s clear that both have their unique strengths and nutritional benefits. Whether you’re looking for a fiber boost, a protein punch, or a mineral-rich snack, incorporating these seeds into your diet can contribute to a well-rounded, nutritious eating plan. Why not enjoy the best of both worlds by making chia and pumpkin seeds regular staples in your pantry?

Chia seeds 100g

486kcal

Calories source

  • 33% CARBS.
  • 13% PROTEIN
  • 54% FAT

Pumpkin seeds 100g

559kcal

Calories source

  • 7% CARBS
  • 20% PROTEIN
  • 73% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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