Chia Seeds vs Pumpkin Seeds: All Nutritional Differences

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

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Marcin PiotrowiczMarcin Piotrowicz
Chia seeds - calories, kcal, weight, nutrition
Pumpkin seeds - calories, kcal, weight, nutrition

Chia seeds vs pumpkin seeds - where is more calories?

At first glance, you can see that in chia seeds is more calories than in pumpkin seeds.

Chia seeds has 486 kcal per 100g and pumpkin seeds 559 kcal per 100g so it is pretty easy to calculate that the difference is about 15 %.

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

chia seeds or pumpkin seeds - where is more nutrients?

Chia seeds vs pumpkin seeds nutrition, vitamins and minerals

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
Phosphorus860 mg1233 mg
Potassium407 mg809 mg
Sodium16 mg7 mg
Zink4.58 mg7.81 mg
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


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

There is 30.23g per 100g of pumpkin seeds and 16.54g per 100g of chia seeds so using simple math we can see that difference is about 83 %.


In chia seeds is more carbohydrates than in pumpkin seeds.

There is 10.71g/100g of carbohydrates in pumpkin seeds and 42.12g/100g in chia seeds so let me do the math for you again - difference is about 293 %.


In chia seeds is less fats than in pumpkin seeds.

The tables above show us that there is 49.05g/100g of fats in pumpkin seeds and 30.74g/100g in chia seeds. In this case difference is about 60 %.

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

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

Pumpkin seeds

  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pumpkin seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS
  • 20% PROTEIN
  • 73% FAT

Vitamins: pumpkin seeds vs chia seeds

Minerals: chia seeds vs pumpkin seeds

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style 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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