Chia Seeds vs Sunflower Seeds: How Are They Different?

Chia Seeds and sunflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chia seeds and sunflower seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Chia Seeds

Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.

These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.

Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.

They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.

Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.

Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.

They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.

Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.

If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.

Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sunflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B5 (Pantothenic acid).

Chia Seeds vs Sunflower Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs sunflower seeds.

This comparison will start by comparing the caloric value of chia seeds and sunflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Chia Seeds vs Sunflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for chia seeds and sunflower seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chia seeds vs sunflower seeds for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 171 calories per serving of sunflower seeds.

However, both chia seeds and sunflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chia Seeds vs Sunflower Seeds Protein

Nuts and seeds, including chia seeds and sunflower seeds, are an important source of plant-based protein.

Sunflower Seeds offer around 22% more protein than chia seeds.

Sunflower Seeds have 21 grams of protein per 100 grams (or 5.9g per serving), while chia seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving).

Chia Seeds vs Sunflower Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and sunflower seeds.

The total amount of carbohydrates is around 59% higher in chia seeds than in sunflower seeds. They have 42.1 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

One handful of chia seeds and sunflower seeds (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in chia seeds and sunflower seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than sunflower seeds which offer 2.9 grams per portion.

Chia Seeds vs Sunflower Seeds Fats

Like the other nuts and seeds, fats in chia seeds and sunflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chia seeds and sunflower seeds:

• Chia Seeds: 30.7 grams per 100 grams
• Sunflower Seeds: 56.1 per 100 grams

Speaking of saturated fats, chia seeds are 39% lower in saturated fats.

Chia Seeds and sunflower seeds contain 3.3 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Chia Seeds vs Sunflower Seeds Vitamins Content

This section will discuss the vitamin content of chia seeds and sunflower seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chia Seeds have a higher amount of vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, sunflower seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), and vitamin B3 (Niacin).

Chia Seeds and sunflower seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chia seeds and sunflower seeds contain side by side, so you can easily compare them.

Chia Seeds vs Sunflower Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and sunflower seeds comparison focuses on their mineral content.

Chia Seeds are a better source of copper, magnesium, manganese, potassium, selenium, sodium, and zinc than sunflower seeds.

On the other hand, sunflower seeds have a higher amount of calcium, iron, and phosphorus.

Chia Seeds and sunflower seeds contain the same amount of fluoride.

Check out the table below to learn how chia seeds and sunflower seeds compare when it comes to mineral contents.

The Final Word

Chia Seeds and sunflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both chia seeds and sunflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.