Chia seeds, dry, raw vs Seeds, sunflower seed kernels, dry roasted, without salt
Nutrition comparison per 100 g.
Chia seeds, dry, raw
517 kcal
Seeds, sunflower seed kernels, dry roasted, without salt
582 kcal
Calories
517 kcal
582 kcal
Protein
17.0 g
19.3 g
Carbs
38.3 g
24.1 g
Fiber
~
11.1 g
Sugars
~
2.7 g
Fat
32.9 g
49.8 g
Sodium
0 mg
3 mg
Key takeaways
- Chia seeds, dry, raw has 11% fewer calories (517 kcal vs 582 kcal).
- Seeds, sunflower seed kernels, dry roasted, without salt has more protein (19.3 g vs 17.0 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has fewer carbs (24.1 g vs 38.3 g).
- Chia seeds, dry, raw has less fat (32.9 g vs 49.8 g).
- Chia seeds, dry, raw has less sodium (0 mg vs 3 mg).
| Macronutrients | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calories | 517 kcal | 582 kcal |
| Protein | 17.0 g | 19.3 g |
| Total Fat | 32.9 g | 49.8 g |
| Total Carbohydrate | 38.3 g | 24.1 g |
| Dietary Fiber | ~ | 11.1 g |
| Total Sugars | ~ | 2.7 g |
| Water | 7.5 g | 1.2 g |
| Carbohydrates | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Carbohydrate | 38.3 g | 24.1 g |
| Dietary Fiber | ~ | 11.1 g |
| Starch | 0.0 g | ~ |
| Total Sugars | ~ | 2.7 g |
| Fats & Fatty Acids | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Fat | 32.9 g | 49.8 g |
| Saturated Fat | ~ | 5.2 g |
| Monounsaturated Fat | ~ | 9.5 g |
| Polyunsaturated Fat | ~ | 32.9 g |
| Omega-3 Fatty Acids | ~ | 69.0 mg |
| Omega-6 Fatty Acids | ~ | 32,782.0 mg |
| Protein & Amino Acids | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Protein | 17.0 g | 19.3 g |
| Histidine | ~ | 536.0 mg |
| Isoleucine | ~ | 967.0 mg |
| Leucine | ~ | 1,408.0 mg |
| Lysine | ~ | 795.0 mg |
| Methionine | ~ | 420.0 mg |
| Phenylalanine | ~ | 992.0 mg |
| Threonine | ~ | 788.0 mg |
| Tryptophan | ~ | 295.0 mg |
| Valine | ~ | 1,116.0 mg |
| Alanine | ~ | 948.0 mg |
| Arginine | ~ | 2,039.0 mg |
| Aspartic Acid | ~ | 2,076.0 mg |
| Cystine | ~ | 383.0 mg |
| Glutamic Acid | ~ | 4,735.0 mg |
| Glycine | ~ | 1,240.0 mg |
| Proline | ~ | 1,003.0 mg |
| Serine | ~ | 912.0 mg |
| Tyrosine | ~ | 565.0 mg |
| Vitamins | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 1.4 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 26.1 mg |
| Vitamin K | ~ | 2.7 mcg |
| Thiamin (B1) | 0.5 mg | 0.1 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | 8.7 mg | 7.0 mg |
| Vitamin B6 | 0.2 mg | 0.8 mg |
| Folate (B9) | ~ | 237.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.0 mg |
| Choline | ~ | 55.1 mg |
| Minerals | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calcium | 595.4 mg | 70.0 mg |
| Iron | 6.0 mg | 3.8 mg |
| Magnesium | 326.3 mg | 129.0 mg |
| Phosphorus | 691.3 mg | 1,155.0 mg |
| Potassium | 642.1 mg | 850.0 mg |
| Sodium | 0.0 mg | 3.0 mg |
| Zinc | 5.6 mg | 5.3 mg |
| Copper | 1.6 mg | 1.8 mg |
| Manganese | 7.6 mg | 2.1 mg |
| Selenium | ~ | 79.3 mcg |
| Sterols | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Chia seeds, dry, raw | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.4 g | 5.6 g |
Frequently asked questions
Which has fewer calories, Chia seeds, dry, raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Chia seeds, dry, raw has fewer calories: 517 kcal for Chia seeds, dry, raw vs 582 kcal for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more protein, Chia seeds, dry, raw or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more protein: 17.0 g for Chia seeds, dry, raw vs 19.3 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Is Chia seeds, dry, raw or Seeds, sunflower seed kernels, dry roasted, without salt healthier?
Chia seeds, dry, raw is lower in calories, and Seeds, sunflower seed kernels, dry roasted, without salt is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.