Chia seeds, dry, raw vs Seeds, sunflower seed kernels, toasted, with salt added
Nutrition comparison per 100 g.
Chia seeds, dry, raw
517 kcal
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Calories
517 kcal
619 kcal
Protein
17.0 g
17.2 g
Carbs
38.3 g
20.6 g
Fiber
~
11.5 g
Fat
32.9 g
56.8 g
Sodium
0 mg
613 mg
Key takeaways
- Chia seeds, dry, raw has 16% fewer calories (517 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 17.0 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more carbs (20.6 g vs 38.3 g).
- Chia seeds, dry, raw has more fat (32.9 g vs 56.8 g).
- Chia seeds, dry, raw has more sodium (0 mg vs 613 mg).
| Macronutrients | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calories | 517 kcal | 619 kcal |
| Protein | 17.0 g | 17.2 g |
| Total Fat | 32.9 g | 56.8 g |
| Total Carbohydrate | 38.3 g | 20.6 g |
| Dietary Fiber | ~ | 11.5 g |
| Water | 7.5 g | 1.0 g |
| Carbohydrates | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Carbohydrate | 38.3 g | 20.6 g |
| Dietary Fiber | ~ | 11.5 g |
| Starch | 0.0 g | ~ |
| Fats & Fatty Acids | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Fat | 32.9 g | 56.8 g |
| Saturated Fat | ~ | 6.0 g |
| Monounsaturated Fat | ~ | 10.8 g |
| Polyunsaturated Fat | ~ | 37.5 g |
| Omega-3 Fatty Acids | ~ | 79.0 mg |
| Omega-6 Fatty Acids | ~ | 37,390.0 mg |
| Protein & Amino Acids | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Protein | 17.0 g | 17.2 g |
| Histidine | ~ | 477.0 mg |
| Isoleucine | ~ | 861.0 mg |
| Leucine | ~ | 1,254.0 mg |
| Lysine | ~ | 708.0 mg |
| Methionine | ~ | 374.0 mg |
| Phenylalanine | ~ | 883.0 mg |
| Threonine | ~ | 702.0 mg |
| Tryptophan | ~ | 263.0 mg |
| Valine | ~ | 994.0 mg |
| Alanine | ~ | 844.0 mg |
| Arginine | ~ | 1,816.0 mg |
| Aspartic Acid | ~ | 1,848.0 mg |
| Cystine | ~ | 341.0 mg |
| Glutamic Acid | ~ | 4,216.0 mg |
| Glycine | ~ | 1,104.0 mg |
| Proline | ~ | 893.0 mg |
| Serine | ~ | 812.0 mg |
| Tyrosine | ~ | 503.0 mg |
| Vitamins | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 1.4 mg |
| Vitamin D | ~ | 0.0 mcg |
| Thiamin (B1) | 0.5 mg | 0.3 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | 8.7 mg | 4.2 mg |
| Vitamin B6 | 0.2 mg | 0.8 mg |
| Folate (B9) | ~ | 238.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.1 mg |
| Minerals | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calcium | 595.4 mg | 57.0 mg |
| Iron | 6.0 mg | 6.8 mg |
| Magnesium | 326.3 mg | 129.0 mg |
| Phosphorus | 691.3 mg | 1,158.0 mg |
| Potassium | 642.1 mg | 491.0 mg |
| Sodium | 0.0 mg | 613.0 mg |
| Zinc | 5.6 mg | 5.3 mg |
| Copper | 1.6 mg | 1.8 mg |
| Manganese | 7.6 mg | 2.1 mg |
| Selenium | ~ | 62.2 mcg |
| Sterols | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Chia seeds, dry, raw | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Ash | 4.4 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Chia seeds, dry, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Chia seeds, dry, raw has fewer calories: 517 kcal for Chia seeds, dry, raw vs 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more protein, Chia seeds, dry, raw or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 17.0 g for Chia seeds, dry, raw vs 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Is Chia seeds, dry, raw or Seeds, sunflower seed kernels, toasted, with salt added healthier?
Chia seeds, dry, raw is lower in calories, and Seeds, sunflower seed kernels, toasted, with salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.