Side-by-Side Comparison

Chia Seeds vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-13%

Chia Seeds

Chia Seeds has fewer calories (energy) (486 kcal vs 559 kcal, 73 kcal less).

Higher Protein

+83%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 16.5 g in Chia Seeds (+13.7 g, +83%).

Higher Dietary Fiber

+473%

Chia Seeds

Chia Seeds provides 34.4 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+28.4 g, +473%).

Higher Vitamin C

+19%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.6 mg in Chia Seeds (+0.30 mg, +19%).

Comparing per 100 g standard edible portion.

Nutrient

Chia Seeds100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Chia Seeds

486 kcal24% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 486 kcal in Chia Seeds (+73 kcal, +15%).

ProteinPumpkin Seeds (Pepitas) higher

Chia Seeds

16.5 g33% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 16.5 g in Chia Seeds (+13.7 g, +83%).

CarbohydratesChia Seeds higher

Chia Seeds

42.1 g15% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Chia Seeds provides 42.1 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+31.4 g, +293%).

Dietary FiberChia Seeds higher

Chia Seeds

34.4 g123% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Chia Seeds provides 34.4 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+28.4 g, +473%).

Total FatPumpkin Seeds (Pepitas) higher

Chia Seeds

30.7 g39% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 30.7 g in Chia Seeds (+18.3 g, +60%).

Total SugarsPumpkin Seeds (Pepitas) higher

Chia Seeds

0 g

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) has higher total sugars (1.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Chia Seeds

1.6 mg2% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 1.6 mg in Chia Seeds (+0.30 mg, +19%).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

3.0 µg

Pumpkin Seeds (Pepitas)

1.0 µg

Chia Seeds provides 3.0 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+2.0 µg, +200%).

Vitamin DSimilar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chia Seeds

0.50 mg3% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.50 mg in Chia Seeds (+1.7 mg, +336%).

Vitamin KPumpkin Seeds (Pepitas) higher

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Chia Seeds

49 µg12% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 49 µg in Chia Seeds (+9.0 µg, +18%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.62 mg52% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Chia Seeds provides 0.62 mg vs 0.27 mg in Pumpkin Seeds (Pepitas) (+0.35 mg, +127%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.17 mg13% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.17 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

8.8 mg55% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Chia Seeds provides 8.8 mg vs 5.0 mg in Pumpkin Seeds (Pepitas) (+3.8 mg, +77%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.94 mg19% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Chia Seeds provides 0.94 mg vs 0.75 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +25%).

Vitamin B6Pumpkin Seeds (Pepitas) higher

Chia Seeds

0.08 mg5% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Pumpkin Seeds (Pepitas) provides slightly more vitamin b6 (0.14 mg vs 0.08 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

16.0 mg1% DV

Pumpkin Seeds (Pepitas)

7.0 mg

Chia Seeds provides 16.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+9.0 mg, +129%).

PotassiumPumpkin Seeds (Pepitas) higher

Chia Seeds

407 mg9% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 407 mg in Chia Seeds (+402 mg, +99%).

CalciumChia Seeds higher

Chia Seeds

631 mg49% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Chia Seeds provides 631 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+585 mg, +1272%).

IronPumpkin Seeds (Pepitas) higher

Chia Seeds

7.7 mg43% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 7.7 mg in Chia Seeds (+1.1 mg, +14%).

MagnesiumPumpkin Seeds (Pepitas) higher

Chia Seeds

335 mg80% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 335 mg in Chia Seeds (+257 mg, +77%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chia Seeds

860 mg69% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 860 mg in Chia Seeds (+373 mg, +43%).

ZincPumpkin Seeds (Pepitas) higher

Chia Seeds

4.6 mg42% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 4.6 mg in Chia Seeds (+3.2 mg, +71%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chia Seeds

3.3 g17% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 3.3 g in Chia Seeds (+5.3 g, +160%).

Nutrient

Chia Seeds12 g (1 tablespoon (12 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Chia Seeds

58 kcal3% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Chia Seeds provides 58 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+2 kcal, +4%).

ProteinPumpkin Seeds (Pepitas) higher

Chia Seeds

2.0 g4% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 2.0 g in Chia Seeds (+1.0 g, +52%).

CarbohydratesChia Seeds higher

Chia Seeds

5.1 g2% DV

Pumpkin Seeds (Pepitas)

1.1 g

Chia Seeds provides 5.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+4.0 g, +372%).

Dietary FiberChia Seeds higher

Chia Seeds

4.1 g15% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Chia Seeds provides 4.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+3.5 g, +588%).

Total FatPumpkin Seeds (Pepitas) higher

Chia Seeds

3.7 g5% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 3.7 g in Chia Seeds (+1.2 g, +33%).

Total SugarsPumpkin Seeds (Pepitas) higher

Chia Seeds

0 g

Pumpkin Seeds (Pepitas)

0.14 g

Pumpkin Seeds (Pepitas) provides slightly more total sugars (0.14 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Chia Seeds

0.19 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin c (0.19 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.4 µg

Pumpkin Seeds (Pepitas)

0.1 µg

Chia Seeds provides 0.4 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+0.3 µg, +260%).

Vitamin DSimilar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chia Seeds

0.06 mg

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.06 mg in Chia Seeds (+0.16 mg, +263%).

Vitamin KPumpkin Seeds (Pepitas) higher

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Similar

Chia Seeds

5.9 µg1% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of folate (dfe) (5.9 µg).

Thiamin (Vitamin B1)Similar

Chia Seeds

0.07 mg6% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.02 mg2% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Chia Seeds provides 1.1 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.56 mg, +112%).

Pantothenic Acid (B5)Similar

Chia Seeds

0.11 mg2% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of pantothenic acid (b5) (0.11 mg).

Vitamin B6Similar

Chia Seeds

0.01 mg1% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.01 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

1.9 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Chia Seeds provides 1.9 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +174%).

PotassiumPumpkin Seeds (Pepitas) higher

Chia Seeds

48.8 mg1% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Pumpkin Seeds (Pepitas) provides 80.9 mg vs 48.8 mg in Chia Seeds (+32.1 mg, +66%).

CalciumChia Seeds higher

Chia Seeds

75.7 mg6% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Chia Seeds provides 75.7 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+71.1 mg, +1546%).

IronSimilar

Chia Seeds

0.93 mg5% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of iron (0.93 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Chia Seeds

40.2 mg10% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 40.2 mg in Chia Seeds (+19.0 mg, +47%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chia Seeds

103 mg8% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 103 mg in Chia Seeds (+20.1 mg, +19%).

ZincPumpkin Seeds (Pepitas) higher

Chia Seeds

0.55 mg5% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.55 mg in Chia Seeds (+0.23 mg, +42%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chia Seeds

0.40 g2% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.40 g in Chia Seeds (+0.47 g, +117%).

Nutrient

Chia SeedsAmount per 100 kcal (21 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

102 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (102 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Chia Seeds

3.5 g7% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.5 g in Chia Seeds (+2.0 g, +57%).

CarbohydratesChia Seeds higher

Chia Seeds

8.8 g3% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Chia Seeds provides 8.8 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+6.9 g, +359%).

Dietary FiberChia Seeds higher

Chia Seeds

7.2 g26% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Chia Seeds provides 7.2 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+6.1 g, +569%).

Total FatPumpkin Seeds (Pepitas) higher

Chia Seeds

6.5 g8% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 6.5 g in Chia Seeds (+2.4 g, +37%).

Total SugarsPumpkin Seeds (Pepitas) higher

Chia Seeds

0 g

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Pumpkin Seeds (Pepitas) has higher total sugars (0.25 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Chia Seeds

0.34 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin c (0.34 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

0.6 µg

Pumpkin Seeds (Pepitas)

0.2 µg

Chia Seeds provides 0.6 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+0.5 µg, +250%).

Vitamin DSimilar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chia Seeds

0.11 mg1% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.11 mg in Chia Seeds (+0.29 mg, +274%).

Vitamin KPumpkin Seeds (Pepitas) higher

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (1.3 µg vs 0 µg).

Folate (DFE)Similar

Chia Seeds

10 µg3% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of folate (dfe) (10 µg).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.13 mg11% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Chia Seeds provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

1.9 mg12% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Chia Seeds provides 1.9 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.96 mg, +107%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.20 mg4% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.14 mg).

Vitamin B6Similar

Chia Seeds

0.02 mg1% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.02 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

3.4 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Chia Seeds provides 3.4 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+2.1 mg, +167%).

PotassiumPumpkin Seeds (Pepitas) higher

Chia Seeds

85.5 mg2% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 85.5 mg in Chia Seeds (+60.2 mg, +70%).

CalciumChia Seeds higher

Chia Seeds

133 mg10% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Chia Seeds provides 133 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+124 mg, +1500%).

IronSimilar

Chia Seeds

1.6 mg9% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of iron (1.6 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Chia Seeds

70.4 mg17% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 70.4 mg in Chia Seeds (+36.2 mg, +51%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chia Seeds

181 mg14% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 181 mg in Chia Seeds (+41.3 mg, +23%).

ZincPumpkin Seeds (Pepitas) higher

Chia Seeds

0.96 mg9% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.96 mg in Chia Seeds (+0.44 mg, +46%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chia Seeds

0.70 g3% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.70 g in Chia Seeds (+0.86 g, +123%).

Nutrient

Chia SeedsNormalized to 300 kcal (62 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chia Seeds

301 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (301 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Chia Seeds

10.3 g21% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 10.3 g in Chia Seeds (+6.1 g, +59%).

CarbohydratesChia Seeds higher

Chia Seeds

26.1 g9% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Chia Seeds provides 26.1 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+20.3 g, +352%).

Dietary FiberChia Seeds higher

Chia Seeds

21.3 g76% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Chia Seeds provides 21.3 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+18.1 g, +558%).

Total FatPumpkin Seeds (Pepitas) higher

Chia Seeds

19.1 g24% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 19.1 g in Chia Seeds (+7.4 g, +39%).

Total SugarsPumpkin Seeds (Pepitas) higher

Chia Seeds

0 g

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Pumpkin Seeds (Pepitas) has higher total sugars (0.76 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Chia Seeds

0.99 mg1% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin c (0.99 mg).

Vitamin A (RAE)Chia Seeds higher

Chia Seeds

1.9 µg

Pumpkin Seeds (Pepitas)

0.5 µg

Chia Seeds provides 1.9 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+1.3 µg, +244%).

Vitamin DSimilar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Chia Seeds

0.31 mg2% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.31 mg in Chia Seeds (+0.87 mg, +280%).

Vitamin KPumpkin Seeds (Pepitas) higher

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) has higher vitamin k (3.9 µg vs 0 µg).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Chia Seeds

30 µg8% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Pumpkin Seeds (Pepitas) provides 31 µg vs 30 µg in Chia Seeds (+0.9 µg, +3%).

Thiamin (Vitamin B1)Chia Seeds higher

Chia Seeds

0.38 mg32% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Chia Seeds provides 0.38 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.24 mg, +161%).

Riboflavin (Vitamin B2)Similar

Chia Seeds

0.11 mg8% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Chia Seeds higher

Chia Seeds

5.5 mg34% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Chia Seeds provides 5.5 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+2.8 mg, +103%).

Pantothenic Acid (B5)Chia Seeds higher

Chia Seeds

0.58 mg12% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Chia Seeds provides 0.58 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +44%).

Vitamin B6Similar

Chia Seeds

0.05 mg3% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.05 mg).

Vitamin B12Similar

Chia Seeds

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Chia Seeds

9.9 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Chia Seeds provides 9.9 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+6.1 mg, +162%).

PotassiumPumpkin Seeds (Pepitas) higher

Chia Seeds

252 mg5% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 252 mg in Chia Seeds (+185 mg, +73%).

CalciumChia Seeds higher

Chia Seeds

391 mg30% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Chia Seeds provides 391 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+366 mg, +1475%).

IronSimilar

Chia Seeds

4.8 mg27% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Both Chia Seeds and Pumpkin Seeds (Pepitas) provide similar amounts of iron (4.8 mg).

MagnesiumPumpkin Seeds (Pepitas) higher

Chia Seeds

208 mg49% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 208 mg in Chia Seeds (+112 mg, +54%).

PhosphorusPumpkin Seeds (Pepitas) higher

Chia Seeds

533 mg43% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 533 mg in Chia Seeds (+133 mg, +25%).

ZincPumpkin Seeds (Pepitas) higher

Chia Seeds

2.8 mg26% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.8 mg in Chia Seeds (+1.4 mg, +49%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Chia Seeds

2.1 g10% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 2.1 g in Chia Seeds (+2.6 g, +127%).

Chia Seeds vs Pumpkin Seeds (Pepitas)

Chia Seeds

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary