Chia Seeds vs. Pumpkin Puree
Nutrition comparison of Chia Seeds and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and pumpkin puree:
- Both pumpkin puree and chia seeds are high in dietary fiber and potassium.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, pumpkin puree contains more pantothenic acid and Vitamin B6.
- Chia seed is an excellent source of calcium, iron and protein.
- Pumpkin puree has 21.8 times less saturated fat than chia seed.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chia seed is high in calories and pumpkin puree has 93% less calories than chia seed - pumpkin puree has 34 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Pumpkin Puree | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 33% | 82% |
| Fat | 54% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and pumpkin puree has 81% less carbohydrates than chia seed - pumpkin puree has 8.1g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both pumpkin puree and chia seeds are high in dietary fiber. Chia seed has 10 times more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has 14 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Pumpkin puree has 21.8 times less saturated fat than chia seed - pumpkin puree has 0.15g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and pumpkin puree are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pumpkin puree does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin puree has 163% more Vitamin C than chia seed - pumpkin puree has 4.2mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than chia seed - pumpkin puree has 778ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Pumpkin puree and chia seeds contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than chia seed - pumpkin puree has 16ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, pumpkin puree contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.62 MG | 0.024 MG |
| Riboflavin | 0.17 MG | 0.054 MG |
| Niacin | 8.83 MG | 0.367 MG |
| Pantothenic acid | ~ | 0.4 MG |
| Vitamin B6 | ~ | 0.056 MG |
| Folate | 49 UG | 12 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has 23 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Chia seed is an excellent source of iron and it has 455% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both pumpkin puree and chia seeds are high in potassium. Chia seed has 98% more potassium than pumpkin puree - pumpkin puree has 206mg 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 pumpkin puree per 100 grams.
| Chia Seeds | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.008 G |
| Total | 17.83 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, chia seed has more linoleic acid than pumpkin puree per 100 grams.
| Chia Seeds | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 0.007 G |
| Total | 5.928 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Pumpkin Puree (Pumpkin, canned, without salt) .
Chia Seeds g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or chia seeds contain more calories in 100 grams?Chia seed is high in calories and pumpkin puree has 90% less calories than chia seed - pumpkin puree has 34 calories in 100g and chia seed has 486 calories.
Does pumpkin puree or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and pumpkin puree has 80% fewer carbohydrates than chia seed - pumpkin puree has 8.1g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does pumpkin puree or chia seeds contain more calcium?
Chia seed is a rich source of calcium and it has 23 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does pumpkin puree or chia seeds contain more iron?
Chia seed is an abundant source of iron and it has 460% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does pumpkin puree or chia seeds contain more potassium?
Both pumpkin puree and chia seeds are high in potassium. Chia seed has 100% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and chia seed has 407mg of potassium.