Seeds, sunflower seed, kernel, raw vs Seeds, chia seeds, dried
Nutrition comparison per 100 g.
Seeds, sunflower seed, kernel, raw
609 kcal
Seeds, chia seeds, dried
486 kcal
Calories
609 kcal
486 kcal
Protein
18.9 g
16.5 g
Carbs
24.5 g
42.1 g
Fiber
7.2 g
34.4 g
Fat
48.4 g
30.7 g
Sodium
0 mg
16 mg
Key takeaways
- Seeds, chia seeds, dried has 20% fewer calories (486 kcal vs 609 kcal).
- Seeds, sunflower seed, kernel, raw has more protein (18.9 g vs 16.5 g).
- Seeds, sunflower seed, kernel, raw has fewer carbs (24.5 g vs 42.1 g).
- Seeds, chia seeds, dried has more fiber (34.4 g vs 7.2 g).
- Seeds, chia seeds, dried has less fat (30.7 g vs 48.4 g).
| Macronutrients | Seeds, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Calories | 609 kcal | 486 kcal |
| Protein | 18.9 g | 16.5 g |
| Total Fat | 48.4 g | 30.7 g |
| Total Carbohydrate | 24.5 g | 42.1 g |
| Dietary Fiber | 7.2 g | 34.4 g |
| Water | 4.9 g | 5.8 g |
| Carbohydrates | Seeds, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Total Carbohydrate | 24.5 g | 42.1 g |
| Dietary Fiber | 7.2 g | 34.4 g |
| Fats & Fatty Acids | Seeds, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Total Fat | 48.4 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, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Protein | 18.9 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, sunflower seed, kernel, 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, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Calcium | 115.6 mg | 631.0 mg |
| Iron | 4.4 mg | 7.7 mg |
| Magnesium | 301.9 mg | 335.0 mg |
| Phosphorus | 732.0 mg | 860.0 mg |
| Potassium | 656.8 mg | 407.0 mg |
| Sodium | 0.0 mg | 16.0 mg |
| Zinc | 5.6 mg | 4.6 mg |
| Copper | 1.9 mg | 0.9 mg |
| Manganese | 2.6 mg | 2.7 mg |
| Selenium | 17.8 mcg | 55.2 mcg |
| Sterols | Seeds, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, sunflower seed, kernel, raw | Seeds, chia seeds, dried |
|---|---|---|
| Ash | 3.3 g | 4.8 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed, kernel, raw or Seeds, chia seeds, dried?
Seeds, chia seeds, dried has fewer calories: 609 kcal for Seeds, sunflower seed, kernel, raw vs 486 kcal for Seeds, chia seeds, dried per 100 g.
Which has more protein, Seeds, sunflower seed, kernel, raw or Seeds, chia seeds, dried?
Seeds, sunflower seed, kernel, raw has more protein: 18.9 g for Seeds, sunflower seed, kernel, raw vs 16.5 g for Seeds, chia seeds, dried per 100 g.
Which has more fiber, Seeds, sunflower seed, kernel, raw or Seeds, chia seeds, dried?
Seeds, chia seeds, dried has more fiber: 7.2 g for Seeds, sunflower seed, kernel, raw vs 34.4 g for Seeds, chia seeds, dried per 100 g.
Is Seeds, sunflower seed, kernel, raw or Seeds, chia seeds, dried healthier?
Seeds, chia seeds, dried is lower in calories, and Seeds, sunflower seed, kernel, raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.