Chia Seeds vs. Raw Pumpkin Seeds
Nutrition comparison of Chia Seeds and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and raw pumpkin seeds:
- Both chia seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin, however, raw pumpkin seed contains more Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has 15% more calories than chia seed - chia seed has 486 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, chia seeds is lighter in protein, much heavier in carbs and lighter in fat compared to raw pumpkin seeds per calorie. Chia seeds has a macronutrient ratio of 13:33:54 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 20% |
| Carbohydrates | 33% | 7% |
| Fat | 54% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and raw pumpkin seed has 75% less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both chia seeds and raw pumpkin seeds are high in dietary fiber. Chia seed has 473% more dietary fiber than raw pumpkin seed - chia seed has 34.4g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Chia seed has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both chia seeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 83% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and chia seed has 62% less saturated fat than raw pumpkin seed - chia seed has 3.3g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Both chia seeds and raw pumpkin seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seeds and raw pumpkin seeds contain similar amounts of Vitamin C - chia seed has 1.6mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and chia seeds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 336% more Vitamin E than chia seed - chia seed has 0.5mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than chia seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, however, raw pumpkin seed contains more Vitamin B6. Both chia seeds and raw pumpkin seeds contain significant amounts of riboflavin, niacin and folate.
| Chia Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.62 MG | 0.273 MG |
| Riboflavin | 0.17 MG | 0.153 MG |
| Niacin | 8.83 MG | 4.987 MG |
| Vitamin B6 | ~ | 0.143 MG |
| Folate | 49 UG | 58 UG |
Minerals
calcium
Both chia seeds and raw pumpkin seeds are high in calcium. Chia seed has 12 times more calcium than raw pumpkin seed - chia seed has 631mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both chia seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 14% more iron than chia seed - chia seed has 7.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both chia seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 99% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Chia Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.12 G |
| Total | 17.83 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 5.835 G | 20.71 G |
| Total | 5.835 G | 20.841 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Chia Seeds or Raw Pumpkin Seeds .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Chia Seeds g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or raw pumpkin seeds contain more calories in 100 grams?Both chia seeds and raw pumpkin seeds are high in calories. Raw pumpkin seed has 20% more calories than chia seed - chia seed has 486 calories in 100g and raw pumpkin seed has 559 calories.
Does chia seeds or raw pumpkin seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and raw pumpkin seed has 80% fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does chia seeds or raw pumpkin seeds contain more calcium?
Both chia seeds and raw pumpkin seeds are high in calcium. Chia seed has 12 times more calcium than raw pumpkin seed - chia seed has 631mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does chia seeds or raw pumpkin seeds contain more iron?
Both chia seeds and raw pumpkin seeds are high in iron. Raw pumpkin seed has 10% more iron than chia seed - chia seed has 7.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does chia seeds or raw pumpkin seeds contain more potassium?
Both chia seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 100% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.