Chia SeedsvsPumpkin and Squash Seeds
Chia Seeds has 486 calories and 17g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Chia Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Chia Seeds vs Pumpkin and Squash Seeds
Chia Seeds will keep you satisfied longer with 34.4g fiber, 16.5g protein, 30.7g fat — fat and protein slow digestion while fiber adds bulk.
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Chia Seeds is the heart-friendlier option with lower saturated fat, more fiber.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Chia Seeds provides 631mg of calcium per 100g — a much better source for bone health.
Pumpkin and Squash Seeds has 8.8mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Chia Seeds
Calorie-dense at 486 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Seeds Chia Seeds | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 486kcal24% | 559kcal28% | <0.1kcal |
| Protein | 17g33% | 30g60% | <0.1g |
| Total Fat | 31g39% | 49g63% | <0.1g |
| Saturated Fat | 3.3g17% | 8.7g43% | <0.1g |
| Trans Fat | 0.14g | <0.1g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 42g15% | 11g4% | +31g |
| Dietary Fiber | 34g123% | 6.0g21% | +28g |
| Sugars | — | 1.4g | — |
| ✨Vitamins | |||
| Vitamin A | — | 1.0mcg0% | — |
| Vitamin C | 1.6mg2% | 1.9mg2% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.50mg3% | 2.2mg15% | <0.1mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | — | 0.14mg8% | — |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 49mcg12% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.62mg52% | 0.27mg23% | +0.35mg |
| Riboflavin (B2) | 0.17mg13% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 8.8mg55% | 5.0mg31% | +3.8mg |
| 🔶Minerals | |||
| Sodium | 16mg1% | 7.0mg0% | +9.0mg |
| Calcium | 631mg49% | 46mg4% | +585mg |
| Iron | 7.7mg43% | 8.8mg49% | <0.1mg |
| Potassium | 407mg9% | 809mg17% | <0.1mg |
| Phosphorus | 860mg69% | 1230mg98% | <0.1mg |
| Magnesium | 335mg80% | 592mg141% | <0.1mg |
| Zinc | 4.6mg42% | 7.8mg71% | <0.1mg |
| Copper | 0.92mg103% | 1.3mg149% | <0.1mg |
| Manganese | 2.7mg118% | 4.5mg197% | <0.1mg |
| Selenium | 55mcg100% | 9.4mcg17% | +46mcg |
🔬Nutritional Analysis
Calories: Chia Seeds is moderately lower in calories than Pumpkin and Squash Seeds, containing 486 kcal compared to 559 kcal per 100g (15% fewer calories).
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 16.5g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Chia Seeds is the leaner option with 30.7g of total fat per 100g compared to 49g. Chia Seeds has less saturated fat (3.33g vs 8.66g).
Key Vitamins: The most notable vitamin differences are in Vitamin E (Pumpkin and Squash Seeds: 2.18mg vs 0.5mg), Thiamin (B1) (Chia Seeds: 0.62mg vs 0.273mg), Niacin (B3) (Chia Seeds: 8.83mg vs 4.99mg).
Key Minerals: Notable mineral differences include Calcium (Chia Seeds: 631mg vs 46mg), Selenium (Chia Seeds: 55.2mcg vs 9.4mcg), Sodium (Chia Seeds: 16mg vs 7mg).
Diet Suitability: Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Chia Seeds or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 16.5g for Chia Seeds.
- Which is lower in calories, Chia Seeds or Pumpkin and Squash Seeds?
- Chia Seeds is lower in calories with 486 kcal per 100g versus 559 kcal.
- Is Chia Seeds or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Chia Seeds has 486 calories and 16.5g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Chia Seeds or Pumpkin and Squash Seeds?
- Chia Seeds is leaner with 30.7g of fat per 100g compared to 49g.
- Which has more fiber, Chia Seeds or Pumpkin and Squash Seeds?
- Chia Seeds has more fiber with 34.4g per 100g compared to 6g.