Chia Seeds vs. Sunflower Seeds
Nutrition comparison of Chia Seeds and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and sunflower seeds:
- Both sunflower seeds and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Chia seed has more niacin, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and chia seeds are high in calories. Sunflower seed has 27% more calories than chia seed - sunflower seed has 619 calories per 100 grams and chia seed has 486 calories.
| Chia Seeds | Sunflower Seeds | |
|---|---|---|
| Protein | 13% | 10% |
| Carbohydrates | 33% | 12% |
| Fat | 54% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and sunflower seed has 51% less carbohydrates than chia seed - sunflower seed has 20.6g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both sunflower seeds and chia seeds are high in dietary fiber. Chia seed has 199% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Both sunflower seeds and chia seeds are high in protein. Sunflower seed has a little more protein (4%) than chia seed by weight - sunflower seed has 17.2g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and chia seed has 44% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and sunflower seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and chia seeds contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than sunflower seed - chia seed has 16.2ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than sunflower seed - chia seed has 0.5mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Chia seed has more niacin, however, sunflower seed contains more pantothenic acid, Vitamin B6 and folate. Both chia seeds and sunflower seeds contain significant amounts of thiamin and riboflavin.
| Chia Seeds | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.62 MG | 0.325 MG |
| Riboflavin | 0.17 MG | 0.285 MG |
| Niacin | 8.83 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | ~ | 0.805 MG |
| Folate | 49 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and chia seeds are high in calcium. Chia seed has 10 times more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both sunflower seeds and chia seeds are high in iron. Chia seed has 13% more iron than sunflower seed - sunflower seed has 6.8mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both sunflower seeds and chia seeds are high in potassium. Sunflower seed has 21% more potassium than chia seed - sunflower seed has 491mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than sunflower seed per 100 grams.
| Chia Seeds | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.079 G |
| Total | 17.83 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 37.39 G |
| Total | 5.928 G | 37.39 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 Sunflower Seeds .
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Chia Seeds g
()
|
Daily Values (%) |
Sunflower 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sunflower seeds or chia seeds contain more calories in 100 grams?Both sunflower seeds and chia seeds are high in calories. Sunflower seed has 30% more calories than chia seed - sunflower seed has 619 calories in 100g and chia seed has 486 calories.
Does sunflower seeds or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and sunflower seed has 50% fewer carbohydrates than chia seed - sunflower seed has 20.6g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does sunflower seeds or chia seeds contain more calcium?
Both sunflower seeds and chia seeds are high in calcium. Chia seed has 10 times more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does sunflower seeds or chia seeds contain more iron?
Both sunflower seeds and chia seeds are high in iron. Chia seed has 10% more iron than sunflower seed - sunflower seed has 6.8mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does sunflower seeds or chia seeds contain more potassium?
Both sunflower seeds and chia seeds are high in potassium. Sunflower seed has 20% more potassium than chia seed - sunflower seed has 491mg of potassium in 100 grams and chia seed has 407mg of potassium.