Chia Seeds vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Chia Seeds
per 100g
Nuts & SeedsPumpkin Seeds
per 100g
Nutrition Comparison
| Per 100g | Chia Seeds | Pumpkin Seeds |
|---|---|---|
| Calories | 486kcal | 559kcal |
| Protein | 16.5g | 30.2g |
| Carbs | 42.1g | 10.7g |
| Fat | 30.7g | 49g |
| Fiber | 34.4g | 6g |
| Sugar | 0g | 1.4g |
| Sodium | 16mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Chia Seeds has 73 fewer calories per 100g than Pumpkin Seeds (15% less).
- Pumpkin Seeds delivers more protein (30.2g vs 16.5g per 100g).
- Chia Seeds has more fiber (34.4g vs 6g).
- Chia Seeds contains less fat (30.7g vs 49g).
- Chia Seeds has less sugar (0g vs 1.4g).
Chia Seeds
Chia seeds are extraordinarily fiber-rich: 34g per 100g, with most of it soluble. They absorb up to 10× their weight in water, which slows digestion and supports satiety. They also deliver plant-based ALA omega-3s, calcium, and magnesium. Soak before eating for the best digestive tolerance.
View Chia Seeds nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium (a mineral most people under-consume), along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Chia Seeds & Pumpkin Seeds in Kairo
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