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


Chia seeds vs Pumpkin seeds
Nutrition Facts
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Chia Seeds vs Pumpkin Seeds 100g Compare
per 100g | Chia seeds | Pumpkin seeds |
---|---|---|
Calories | 486 | 559 |
Carbohydrates | 42.12 g | 10.71 g |
Fat | 30.74 g | 49.05 g |
Dietary fiber | 34.4 g | 6 g |
Protein | 16.54 g | 30.23 g |
Calcium | 631 mg | 46 mg |
Iron | 7.72 mg | 8.82 mg |
Magnessium | 335 mg | 592 mg |
Potassium | 407 mg | 809 mg |
Sodium | 16 mg | 7 mg |
Vitaminium A | 54 µg | 16 µg |
Vitaminium B1 (Thiamine) | 0.62 mg | 0.273 mg |
Vitaminium B2 (riboflavin) | 0.17 mg | 0.153 mg |
Vitaminium B3 (Niacin) | 8.83 mg | 4.987 mg |
Vitaminium B9 (Folic acid) | 49 mg | 58 mg |
Vitaminium C | 1.6 mg | 1.9 mg |
Vitaminium E | 0.5 mg | 35.1 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
486kcalCalories source
- 33% CARBS.
- 13% PROTEIN
- 54% FAT
Pumpkin seeds 100g
559kcalCalories source
- 7% CARBS
- 20% PROTEIN
- 73% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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