Compare

Chia seed vs Sunflower seeds: nutrition comparison

Per 100 g: 482 kcal for Chia seed, versus 621 kcal for Sunflower seeds, a difference of 139 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Chia seed

Nuts, seeds and oleaginous fruit100 g

Protein21.4 g 21.4 g

Fat34.1 g 34.1 g

Vitamin D0 µg 0 µg

Omega-319.3 g 19.3 g

Energy482 kcal 482 kcal

Protein−3.7 g

Fat−20.4 g

Vitamin Dequal

Omega-3+19.3 g

Energy−139 kcal

Sunflower seeds

Nuts, seeds and oleaginous fruit100 g

Protein25.1 g 25.1 g

Fat54.5 g 54.5 g

Vitamin D0 µg 0 µg

Omega-30 g 0 g

Energy621 kcal 621 kcal

Highest folate content

Sunflower seeds contains 156 µg more folate per 100 g.

Highest calcium content

Chia seed contains 464 mg more calcium per 100 g.

Highest dietary fibre content

Chia seed contains 32.9 g more dietary fibre per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Chia seed	Sunflower seeds
Macronutrients
Energy	482 kcal	621 kcal
Protein	21.4 g	25.1 g
Fat	34.1 g	54.5 g
of which saturated fat	3.1 g	5.4 g
of which polyunsaturated	24.9 g	23.5 g
of which omega-3	19.3 g	0 g
Carbohydrates	1.8 g	3.6 g
of which sugars	1.8 g	3.4 g
Dietary fibre	40.9 g	8 g
Water	6.1 g	4.8 g
Alcohol	0 g	0 g
Minerals
Calcium	550 mg	86 mg
Iron	6.5 mg	5 mg
Magnesium	320 mg	330 mg
Phosphorus	650 mg	670 mg
Potassium	640 mg	750 mg
Sodium	16 mg	4 mg
Zinc	5.1 mg	5.8 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	2 mg	1 mg
Folate	71 µg	227 µg

Chia seed vs Sunflower seeds: nutrition comparison

Chia seed

Sunflower seeds

Full comparison, nutrient by nutrient

Keep comparing