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  6. Seeds, sunflower seed kernels from shell, dry roasted, with salt added vs. Chia seeds

Seeds, sunflower seed kernels from shell, dry roasted, with salt added vs. Chia seeds — In-Depth Nutrition Comparison

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Important differences between seeds, sunflower seed kernels from shell, dry roasted, with salt added and chia seeds

  • Seeds, sunflower seed kernels from shell, dry roasted, with salt added has more vitamin E, copper, folate, and selenium; however, chia seeds have more fiber, calcium, magnesium, iron, and vitamin B1.
  • Seeds, sunflower seed kernels from shell, dry roasted, with salt added's daily need coverage for sodium is 261% more.
  • Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 52 times more vitamin E than chia seeds. Seeds, sunflower seed kernels from shell, dry roasted, with salt added has 26.1mg of vitamin E, while chia seeds have 0.5mg.
  • Chia seeds are lower in sodium.

The food varieties used in the comparison are Seeds, sunflower seed kernels from shell, dry roasted, with salt added and Seeds, chia seeds, dried.

Infographic

Seeds, sunflower seed kernels from shell, dry roasted, with salt added vs Chia seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 92% 21% 75% 143% 610% 144% 495% 784% 275% 433%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +108.8%
Contains more CopperCopper +98.1%
Contains more ZincZinc +15.5%
Contains more PhosphorusPhosphorus +34.3%
Contains more SeleniumSelenium +43.7%
Contains more MagnesiumMagnesium +159.7%
Contains more CalciumCalcium +801.4%
Contains more IronIron +103.2%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +29.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.7% 0% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37%
Contains more Vitamin EVitamin E +5120%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +383.7%
Contains more Vitamin CVitamin C +14.3%
Contains more Vitamin B1Vitamin B1 +484.9%
Contains more Vitamin B3Vitamin B3 +25.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels from shell, dry roasted, with salt added Chia seeds DV% diff.
Sodium 6008mg 16mg 261%
Vitamin E 26.1mg 0.5mg 171%
Vitamin B5 7.042mg 141%
Fiber 9g 34.4g 102%
Copper 1.83mg 0.924mg 101%
Vitamin B6 0.804mg 62%
Polyunsaturated fat 32.884g 23.665g 61%
Calcium 70mg 631mg 56%
Magnesium 129mg 335mg 49%
Iron 3.8mg 7.72mg 49%
Folate 237µg 49µg 47%
Selenium 79.3µg 55.2µg 44%
Vitamin B1 0.106mg 0.62mg 43%
Phosphorus 1155mg 860mg 42%
Fats 49.8g 30.74g 29%
Manganese 2.11mg 2.723mg 27%
Monounsaturated fat 9.505g 2.309g 18%
Potassium 850mg 407mg 13%
Vitamin B3 7.042mg 8.83mg 11%
Choline 55.1mg 10%
Carbs 15.31g 42.12g 9%
Saturated fat 5.219g 3.33g 9%
Protein 19.33g 16.54g 6%
Zinc 5.29mg 4.58mg 6%
Vitamin B2 0.246mg 0.17mg 6%
Calories 546kcal 486kcal 3%
Vitamin K 2.7µg 2%
Vitamin C 1.4mg 1.6mg 0%
Net carbs 6.31g 7.72g N/A
Sugar 2.73g N/A
Trans fat 0.14g N/A
Tryptophan 0.295mg 0.436mg 0%
Threonine 0.788mg 0.709mg 0%
Isoleucine 0.967mg 0.801mg 0%
Leucine 1.408mg 1.371mg 0%
Lysine 0.795mg 0.97mg 0%
Methionine 0.42mg 0.588mg 0%
Phenylalanine 0.992mg 1.016mg 0%
Valine 1.116mg 0.95mg 0%
Histidine 0.536mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 15% 14%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 15.31 g
Water: 1.2 g
Other: 14.36 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +16.9%
Contains more FatsFats +62%
Contains more OtherOther +199.2%
Contains more CarbsCarbs +175.1%
Contains more WaterWater +383.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated fat: Sat. Fat 5.219 g
Monounsaturated fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +311.7%
Contains more Poly. FatPolyunsaturated fat +39%
Contains less Sat. FatSaturated fat -36.2%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seeds, sunflower seed kernels from shell, dry roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169417/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.