Side-by-Side Comparison
Nuts, Seeds & Kernels
Chia Seeds (Salvia hispanica) vs. Pumpkin Seeds (Pepitas Raw)
Comparing 2 standards across 14 specifications. 14 key differences identified.
Comparing:
Chia Seeds (Salvia hispanica)
Pumpkin Seeds (Pepitas Raw)
Chia seeds (Salvia hispanica) are ancient Mayan pseudo-seeds. Per 100g raw, they deliver 486 kcal, 30.7g fats (17,830mg Omega-3 ALA), 16.5g protein, 42.1g carbohydrates (34.4g fiber / 7.7g net carbs), and 631mg calcium.
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Specification Comparison Table
14 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
486 kcal | 559 kcal |
|
Total Fat
|
30.7 g | 49.1 g |
|
Polyunsaturated Fat (PUFA)
|
23.7 g | 21.0 g |
|
Monounsaturated Fat (MUFA)
|
2.31 g | 16.2 g |
|
Saturated Fat
|
3.33 g | 8.65 g |
|
Protein
|
16.5 g | 30.2 g |
|
Carbohydrates
|
42.1 g | 10.7 g |
|
Dietary Fiber
|
34.4 (Soluble mucilage) g | 6.00 g |
|
Magnesium
|
335 (80% DV) mg | 592 (141% DV) mg |
|
Omega-3 ALA (Alpha-Linolenic)
|
17,830 (Among the highest of any plant food) mg | — |
|
Net Carbohydrates
|
7.70 g | — |
|
Calcium
|
631 (63% DV) mg | — |
|
Zinc
|
— | 7.81 (71% DV) mg |
|
Iron (Non-Heme)
|
— | 8.82 (49% DV) mg |
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