Chia Seeds vs Sunflower Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Chia Seeds
per 100g
Nuts & SeedsSunflower Seeds
per 100g
Nutrition Comparison
| Per 100g | Chia Seeds | Sunflower Seeds |
|---|---|---|
| Calories | 486kcal | 584kcal |
| Protein | 16.5g | 20.8g |
| Carbs | 42.1g | 20g |
| Fat | 30.7g | 51.5g |
| Fiber | 34.4g | 8.6g |
| Sugar | 0g | 2.6g |
| Sodium | 16mg | 9mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Chia Seeds has 98 fewer calories per 100g than Sunflower Seeds (20% less).
- Sunflower Seeds delivers more protein (20.8g vs 16.5g per 100g).
- Chia Seeds has more fiber (34.4g vs 8.6g).
- Chia Seeds contains less fat (30.7g vs 51.5g).
- Chia Seeds has less sugar (0g vs 2.6g).
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 →Sunflower Seeds
Sunflower seeds are an outstanding source of vitamin E (a single ounce covers much of the day's need), plus magnesium, selenium and plant protein. They are a common nut-free alternative for spreads and toppings.
View Sunflower Seeds nutrition →Track Chia Seeds & Sunflower Seeds in Kairo
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