Chia Seeds vs. Pumpkin Seeds
Nutrition comparison of Chia Seeds and 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
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 pumpkin seeds:
- Both pumpkin seeds and chia seeds are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Chia seed has more thiamin, riboflavin, niacin and folate, however, pumpkin seed contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and chia seeds are high in calories. Chia seed has a little more calories (9%) than pumpkin seed by weight - pumpkin seed has 446 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is lighter in carbs, heavier in fat and similar to pumpkin seeds for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Pumpkin Seeds | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 33% | 46% |
| Fat | 54% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and chia seeds are high in carbohydrates. Pumpkin seed has 28% more carbohydrates than chia seed - pumpkin seed has 53.8g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both pumpkin seeds and chia seeds are high in dietary fiber. Chia seed has 87% more dietary fiber than pumpkin seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Both pumpkin seeds and chia seeds are high in protein. Pumpkin seed has 12% more protein than chia seed - pumpkin seed has 18.6g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Pumpkin seeds and chia seeds contain similar amounts of saturated fat - pumpkin seed has 3.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and pumpkin seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and chia seeds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Pumpkin seeds and chia seeds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and chia seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than pumpkin seed - chia seed has 0.5mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate, however, pumpkin seed contains more pantothenic acid and Vitamin B6.
| Chia Seeds | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.62 MG | 0.034 MG |
| Riboflavin | 0.17 MG | 0.052 MG |
| Niacin | 8.83 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | ~ | 0.037 MG |
| Folate | 49 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and chia seeds are high in calcium. Chia seed has 10 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both pumpkin seeds and chia seeds are high in iron. Chia seed has 133% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both pumpkin seeds and chia seeds are high in potassium. Pumpkin seed has 126% more potassium than chia seed - pumpkin seed has 919mg 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 seed per 100 grams.
| Chia Seeds | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.077 G |
| Total | 17.83 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both chia seeds and pumpkin seeds contain significant amounts of linoleic acid.
| Chia Seeds | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 8.759 G |
| Total | 5.928 G | 8.759 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Chia Seeds g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
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% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 seeds or chia seeds contain more calories in 100 grams?Both pumpkin seeds and chia seeds are high in calories. Chia seed has a little more calories ( 10%) than pumpkin seed by weight - pumpkin seed has 446 calories in 100g and chia seed has 486 calories.
Does pumpkin seeds or chia seeds have more carbohydrates?
By weight, both pumpkin seeds and chia seeds are high in carbohydrates. pumpkin seed has 30% more carbohydrates than chia seed - pumpkin seed has 53.8g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does pumpkin seeds or chia seeds contain more calcium?
Both pumpkin seeds and chia seeds are high in calcium. Chia seed has 10 times more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does pumpkin seeds or chia seeds contain more iron?
Both pumpkin seeds and chia seeds are high in iron. Chia seed has 130% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does pumpkin seeds or chia seeds contain more potassium?
Both pumpkin seeds and chia seeds are high in potassium. Pumpkin seed has 130% more potassium than chia seed - pumpkin seed has 919mg of potassium in 100 grams and chia seed has 407mg of potassium.