Seeds, chia seeds, dried vs Seeds, sunflower seed kernels, dried
Original comparison by NutriVerdict
Bottom line: Seeds, sunflower seed kernels, dried is the more nutrient-dense of the two, scoring 84 of 100 to 83 for Seeds, chia seeds, dried.
Sunflower seed kernels, dried, score 84 of 100, just edging out chia seeds, dried, at 83 of 100, a close result. Chia seeds stand out for fiber, 34.4g per 100g versus 8.6g in sunflower kernels, and carry fewer calories (486 vs 584) and less fat (30.7g vs 51.5g). Sunflower kernels have more protein (20.8g vs 16.5g).
Choose chia seeds when fiber is the priority, since the gap here is large. Choose sunflower kernels when protein per 100g matters more, or if a lower-fiber texture is preferred. Sodium is low in both, 16mg versus 9mg, and with scores this close, fiber needs are likely the deciding factor.
Head to head, per 100 g
| Metric | Seeds, chia seeds | Seeds |
|---|---|---|
| Nutrient Density Score | 83 | 84 |
| Calories | 486 kcal | 584 kcal |
| Protein | 17 g | 21 g |
| Carbohydrate | 42 g | 20 g |
| Dietary fiber | 34 g | 8.6 g |
| Sugars | - | 2.6 g |
| Total fat | 31 g | 52 g |
| Saturated fat | 3.3 g | 4.5 g |
| Sodium | 16 mg | 9 mg |
| Potassium | 407 mg | 645 mg |
| Calcium | 631 mg | 78 mg |
| Iron | 7.7 mg | 5.3 mg |
| Magnesium | 335 mg | 325 mg |
| Vitamin C | 1.6 mg | 1.4 mg |
| Vitamin A | - | 3 ug |
| Vitamin E | 0.5 mg | 35 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Seeds, sunflower seed kernels, dried healthier than Seeds, chia seeds, dried?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Seeds, sunflower seed kernels, dried scores higher, 84 of 100 to 83. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Seeds, chia seeds, dried or Seeds, sunflower seed kernels, dried?
Seeds, sunflower seed kernels, dried has more protein, 20.8 g per 100 g to 16.5 g.
Which has fewer calories?
Seeds, chia seeds, dried is lower in calories, 486 kcal per 100 g to 584 kcal.
Which has more fiber?
Seeds, chia seeds, dried has more dietary fiber, 34.4 g per 100 g to 8.6 g.