Chia Seeds vs Sunflower Seeds: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

Fact 1: There is Less Calories in Chia seeds

At first glance, you can see that in chia seeds is less calories than in sunflower.

Chia seeds has 486 kcal per 100g and sunflower 584 kcal per 100g so it is pretty easy to calculate that the difference is about 20%.

In chia seeds and in sunflower most calories came from fat.

See tables below to compare chia seeds with sunflower in details.

Fact 2: Chia seeds And Sunflower Nutrition Difference

Sunflower vs Chia seeds: Vitamins and Minerals Comparison

per 100gChia seedsSunflower Seeds
Calories486 584
Carbohydrates42.12 g20 g
Fat30.74 g51.46 g
Dietary fiber34.4 g8.6 g
Protein16.54 g20.78 g
Calcium631 mg78 mg
Iron7.72 mg5.25 mg
Magnessium335 mg325 mg
Phosphorus860 mg660 mg
Potassium407 mg645 mg
Sodium16 mg9 mg
Zink4.58 mg5 mg
Vitaminium B1 (Thiamine)0.62 mg1.48 mg
Vitaminium B2 (riboflavin)0.17 mg0.355 mg
Vitaminium B3 (Niacin)8.83 mg8.335 mg
Vitaminium B9 (Folic acid)49 mg227 mg
Vitaminium C1.6 mg1.4 mg
Vitaminium E0.5 mg35.17 mg

Less protein in chia seeds

It is aslo easy to see see that in chia seeds is less protein than in sunflower.

There is 20.78g per 100g of sunflower and 16.54g per 100g of chia seeds so using simple math we can see that difference is about 26%.

More carbohydrates in chia seeds

In chia seeds is more carbohydrates than in sunflower.

There is 20g/100g of carbohydrates in sunflower and 42.12g/100g in chia seeds so let me do the math for you again - difference is about 111%.

Less fat in chia seeds

In chia seeds is less fats than in sunflower.

The tables above show us that there is 51.46g/100g of fats in sunflower and 30.74g/100g in chia seeds. In this case difference is about 67%.

Chia seeds

  • Calories486
  • Carbohydrates42.12 g
  • Fat30.74 g
  • Dietary fiber34.4 g
  • Protein16.54 g
Chia seeds calories per:
100g | ounce | tablespoon | teaspoon | cup | half cup

Calories source

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

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT

Vitamins: sunflower vs chia seeds

Minerals: chia seeds vs sunflower

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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