Compare Chia Seeds: Nutrition Facts & Health Benefits Explained vs Pumpkin Seeds: Nutrition Facts & Health Benefits
Chia Seeds: Nutrition Facts & Health Benefits Explained
Nuts & Seeds
VS
Pumpkin Seeds: Nutrition Facts & Health Benefits
Nuts & Seeds
Nutrient
Food A
Food B
Protein
16.5 G
✓33.3 G
Total Fat
30.7 G
✓46.7 G
Carbs
✓42.1 G
13.3 G
Calories
486 KCAL
✓567 KCAL
Alcohol, ethyl
0 G
0 G
Water
✓5.8 G
0 G
Caffeine
0 MG
0 MG
Theobromine
0 MG
0 MG
Total Sugars
✓1.6 G
0 G
Fiber
✓34.4 G
6.7 G
Calcium
✓631 MG
0 MG
Iron
7.7 MG
✓9 MG
Magnesium
✓335 MG
0 MG
Phosphorus
✓860 MG
0 MG
Potassium
407 MG
✓700 MG
Sodium
16 MG
✓17 MG
Zinc
✓4.6 MG
0 MG
Copper, Cu
✓0.9 MG
0 MG
Selenium, Se
✓55.2 UG
0 UG
Retinol
0 UG
0 UG
Vitamin A
0 UG
0 UG
Carotene, beta
0 UG
0 UG
Carotene, alpha
0 UG
0 UG
Vitamin E
✓0.5 MG
0 MG
Vitamin D (D2 + D3)
0 UG
0 UG
Cryptoxanthin, beta
0 UG
0 UG
Lycopene
0 UG
0 UG
Lutein + zeaxanthin
0 UG
0 UG
Vitamin C
✓1.6 MG
0 MG
Thiamin
✓0.6 MG
0 MG
Riboflavin
✓0.2 MG
0 MG
Niacin
✓8.8 MG
0 MG
Vitamin B6
✓0.4 MG
0 MG
Folate
✓49 UG
0 UG
Vitamin B12
0 UG
0 UG
Choline, total
✓78.7 MG
0 MG
Vitamin K
✓3.7 UG
0 UG
Folic acid
0 UG
0 UG
Folate, food
✓49 UG
0 UG
Folate, DFE
✓49 UG
0 UG
Vitamin E, added
0 MG
0 MG
Vitamin B-12, added
0 UG
0 UG
Cholesterol
0 MG
0 MG
Saturated Fat
3.3 G
✓15 G
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
SFA 8:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 12:0
0 G
0 G
SFA 14:0
✓0 G
0 G
SFA 16:0
✓2.2 G
0 G
SFA 18:0
✓0.9 G
0 G
MUFA 18:1
✓2.2 G
0 G
PUFA 18:2
✓5.8 G
0 G
PUFA 18:3
✓17.8 G
0 G
PUFA 20:4
0 G
0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
MUFA 16:1
✓0 G
0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
✓0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
MUFA 22:1
✓0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
Monounsaturated Fat
✓2.3 G
0 G
Polyunsaturated Fat
✓23.7 G
0 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Fatty acids, total trans
0 G
0 G
Visual Comparison
Protein16.5 G vs 33.3 G
Chia Seeds: Nutrition Facts & Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Calories486 vs 567
Chia Seeds: Nutrition Facts & Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Total Fat30.7 vs 46.7
Chia Seeds: Nutrition Facts & Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Calcium631 vs 0
Chia Seeds: Nutrition Facts & Health Benefits ExplainedPumpkin Seeds: Nutrition Facts & Health Benefits
Comparison Verdict
If your primary goal is muscle building or managing blood sugar, pumpkin seeds are the superior choice because they offer double the protein and significantly fewer carbohydrates. However, if you are looking to boost your fiber intake for digestive health or keep your calorie count slightly lower, chia seeds are the better option to incorporate into your daily routine. Both are excellent nutrient-dense additions, so choose based on whether you need a high-protein punch or a gentle fiber boost!