Seeds, pumpkin seeds (pepitas), raw vs Seeds, chia seeds, dried
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, chia seeds, dried
486 kcal
Calories
554 kcal
486 kcal
Protein
29.9 g
16.5 g
Carbs
18.7 g
42.1 g
Fiber
5.1 g
34.4 g
Fat
40.0 g
30.7 g
Sodium
0 mg
16 mg
Key takeaways
- Seeds, chia seeds, dried has 12% fewer calories (486 kcal vs 554 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 16.5 g).
- Seeds, pumpkin seeds (pepitas), raw has fewer carbs (18.7 g vs 42.1 g).
- Seeds, chia seeds, dried has more fiber (34.4 g vs 5.1 g).
- Seeds, chia seeds, dried has less fat (30.7 g vs 40.0 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Calories | 554 kcal | 486 kcal |
| Protein | 29.9 g | 16.5 g |
| Total Fat | 40.0 g | 30.7 g |
| Total Carbohydrate | 18.7 g | 42.1 g |
| Dietary Fiber | 5.1 g | 34.4 g |
| Water | 6.6 g | 5.8 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Total Carbohydrate | 18.7 g | 42.1 g |
| Dietary Fiber | 5.1 g | 34.4 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Total Fat | 40.0 g | 30.7 g |
| Saturated Fat | ~ | 3.3 g |
| Monounsaturated Fat | ~ | 2.3 g |
| Polyunsaturated Fat | ~ | 23.7 g |
| Trans Fat | ~ | 0.1 g |
| Omega-3 Fatty Acids | ~ | 17,830.0 mg |
| Omega-6 Fatty Acids | ~ | 5,835.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Protein | 29.9 g | 16.5 g |
| Histidine | ~ | 531.0 mg |
| Isoleucine | ~ | 801.0 mg |
| Leucine | ~ | 1,371.0 mg |
| Lysine | ~ | 970.0 mg |
| Methionine | ~ | 588.0 mg |
| Phenylalanine | ~ | 1,016.0 mg |
| Threonine | ~ | 709.0 mg |
| Tryptophan | ~ | 436.0 mg |
| Valine | ~ | 950.0 mg |
| Alanine | ~ | 1,044.0 mg |
| Arginine | ~ | 2,143.0 mg |
| Aspartic Acid | ~ | 1,689.0 mg |
| Cystine | ~ | 407.0 mg |
| Glutamic Acid | ~ | 3,500.0 mg |
| Glycine | ~ | 943.0 mg |
| Proline | ~ | 776.0 mg |
| Serine | ~ | 1,049.0 mg |
| Tyrosine | ~ | 563.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Vitamin C | ~ | 1.6 mg |
| Vitamin E | ~ | 0.5 mg |
| Thiamin (B1) | ~ | 0.6 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 8.8 mg |
| Folate (B9) | ~ | 49.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Calcium | 37.4 mg | 631.0 mg |
| Iron | 8.4 mg | 7.7 mg |
| Magnesium | 499.7 mg | 335.0 mg |
| Phosphorus | 1,150.0 mg | 860.0 mg |
| Potassium | 691.2 mg | 407.0 mg |
| Sodium | 0.0 mg | 16.0 mg |
| Zinc | 6.3 mg | 4.6 mg |
| Copper | 1.2 mg | 0.9 mg |
| Manganese | 4.1 mg | 2.7 mg |
| Selenium | 20.5 mcg | 55.2 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, chia seeds, dried |
|---|---|---|
| Ash | 4.8 g | 4.8 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, chia seeds, dried?
Seeds, chia seeds, dried has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 486 kcal for Seeds, chia seeds, dried per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, chia seeds, dried?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 16.5 g for Seeds, chia seeds, dried per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, chia seeds, dried?
Seeds, chia seeds, dried has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 34.4 g for Seeds, chia seeds, dried per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, chia seeds, dried healthier?
Seeds, chia seeds, dried is lower in calories, and Seeds, pumpkin seeds (pepitas), raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.