Chia Seeds vs Sunflower Seed Kernels
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Chia Seeds is lighter per 100 g: 517 kcal against 587 kcal.
- Chia Seeds leads in 7 micronutrients, including Thiamin (B1), Niacin (B3), Calcium.
- Sunflower Seed Kernels leads in 37 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Chia Seeds | Sunflower Seed Kernels |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.29 g | 3.36 g |
| Carbs | 7.41 g | 4 g |
| Fat | 6.36 g | 8.61 g |
| Vitamins | ||
| Thiamin (B1) | 0.097 mg | 0.036 mg |
| Riboflavin (B2) | 0 mg | 0.045 mg |
| Niacin (B3) | 1.68 mg | 0.951 mg |
| Pantothenic Acid (B5) | 0 mg | 1.19 mg |
| Vitamin B6 | 0.039 mg | 0.136 mg |
| Folate | 0 µg | 40.1 µg |
| Choline | 0 mg | 9.39 mg |
| Vitamin C | 0 mg | 0.213 mg |
| Vitamin E | 0 mg | 5.32 mg |
| Vitamin K | 0 µg | 0.494 µg |
| Minerals | ||
| Calcium | 115 mg | 13.4 mg |
| Iron | 1.17 mg | 0.688 mg |
| Magnesium | 63.1 mg | 21.8 mg |
| Phosphorus | 134 mg | 196 mg |
| Potassium | 124 mg | 114 mg |
| Sodium | 0 mg | 0.511 mg |
| Zinc | 1.08 mg | 0.894 mg |
| Copper | 0.304 mg | 0.309 mg |
| Manganese | 1.46 mg | 0.357 mg |
| Selenium | 0 µg | 13.4 µg |
| Carbohydrates | ||
| Fiber | 0 g | 1.85 g |
| Sugar | 0 g | 0.497 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 5.72 g |
| Monounsaturated Fat | 0 g | 1.5 g |
| Saturated Fat | 0 g | 1.05 g |
| Trans Fat | 0 g | 0.027 g |
| Omega-3 (ALA) | 0 g | 0.013 g |
| Omega-6 (Linoleic Acid) | 0 g | 5.71 g |
| Amino Acids | ||
| Histidine | 0 g | 0.093 g |
| Isoleucine | 0 g | 0.168 g |
| Leucine | 0 g | 0.244 g |
| Lysine | 0 g | 0.138 g |
| Methionine | 0 g | 0.073 g |
| Cystine | 0 g | 0.066 g |
| Phenylalanine | 0 g | 0.172 g |
| Tyrosine | 0 g | 0.098 g |
| Threonine | 0 g | 0.137 g |
| Tryptophan | 0 g | 0.051 g |
| Valine | 0 g | 0.194 g |
| Arginine | 0 g | 0.354 g |
| Alanine | 0 g | 0.165 g |
| Serine | 0 g | 0.36 g |
| Proline | 0 g | 0.822 g |
| Glycine | 0 g | 0.216 g |
| Aspartic Acid | 0 g | 0.174 g |
| Glutamic Acid | 0 g | 0.158 g |
Per 100 grams
| Nutrient | Chia Seeds | Sunflower Seed Kernels |
|---|---|---|
| Calories | 517 kcal | 587 kcal |
| Protein | 17 g | 19.7 g |
| Carbs | 38.3 g | 23.5 g |
| Fat | 32.9 g | 50.6 g |
| Vitamins | ||
| Thiamin (B1) | 0.5 mg | 0.213 mg |
| Riboflavin (B2) | 0 mg | 0.263 mg |
| Niacin (B3) | 8.68 mg | 5.59 mg |
| Pantothenic Acid (B5) | 0 mg | 6.99 mg |
| Vitamin B6 | 0.202 mg | 0.798 mg |
| Folate | 0 µg | 236 µg |
| Choline | 0 mg | 55.1 mg |
| Vitamin C | 0 mg | 1.25 mg |
| Vitamin E | 0 mg | 31.2 mg |
| Vitamin K | 0 µg | 2.9 µg |
| Minerals | ||
| Calcium | 595 mg | 78.5 mg |
| Iron | 6.04 mg | 4.04 mg |
| Magnesium | 326 mg | 128 mg |
| Phosphorus | 691 mg | 1,150 mg |
| Potassium | 642 mg | 667 mg |
| Sodium | 0 mg | 3 mg |
| Zinc | 5.56 mg | 5.25 mg |
| Copper | 1.57 mg | 1.82 mg |
| Manganese | 7.56 mg | 2.1 mg |
| Selenium | 0 µg | 78.8 µg |
| Carbohydrates | ||
| Fiber | 0 g | 10.9 g |
| Sugar | 0 g | 2.92 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 33.6 g |
| Monounsaturated Fat | 0 g | 8.78 g |
| Saturated Fat | 0 g | 6.15 g |
| Trans Fat | 0 g | 0.158 g |
| Omega-3 (ALA) | 0 g | 0.076 g |
| Omega-6 (Linoleic Acid) | 0 g | 33.5 g |
| Amino Acids | ||
| Histidine | 0 g | 0.546 g |
| Isoleucine | 0 g | 0.984 g |
| Leucine | 0 g | 1.44 g |
| Lysine | 0 g | 0.81 g |
| Methionine | 0 g | 0.428 g |
| Cystine | 0 g | 0.39 g |
| Phenylalanine | 0 g | 1.01 g |
| Tyrosine | 0 g | 0.576 g |
| Threonine | 0 g | 0.803 g |
| Tryptophan | 0 g | 0.301 g |
| Valine | 0 g | 1.14 g |
| Arginine | 0 g | 2.08 g |
| Alanine | 0 g | 0.966 g |
| Serine | 0 g | 2.12 g |
| Proline | 0 g | 4.83 g |
| Glycine | 0 g | 1.27 g |
| Aspartic Acid | 0 g | 1.02 g |
| Glutamic Acid | 0 g | 0.93 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Chia Seeds and Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.