Pumpkin Seeds vs Chia Seeds
Complete nutrition comparison per 100g serving
Which is Healthier?
Chia Seeds is generally healthier
Chia Seeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (486 vs 559), more fiber (34g vs 6.5g), less sugar (0g vs 1.1g), less sodium (16mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Chia Seeds
486 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Chia Seeds
34g
Less Sugar
Chia Seeds
0g
Visual Comparison
Caloriesper 100g
Pumpkin Seeds
559
Chia Seeds
486
Proteinper 100g
Pumpkin Seeds
19g
Chia Seeds
17g
Carbohydratesper 100g
Pumpkin Seeds
11g
Chia Seeds
42g
Fatper 100g
Pumpkin Seeds
49g
Chia Seeds
31g
Side-by-Side Nutrition Table
| Nutrient | Pumpkin Seeds | Chia Seeds | Difference |
|---|---|---|---|
| Calories | 559kcal | 486kcal✓ | +73.0kcal |
| Protein | 19g✓ | 17g | +2.0g |
| Carbohydrates | 11g✓ | 42g | -31.0g |
| Fat | 49g | 31g✓ | +18.0g |
| Fiber | 6.5g | 34g✓ | -27.5g |
| Sugar | 1.1g | 0g✓ | +1.1g |
| Sodium | 18mg | 16mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pumpkin Seeds
Per 100g:559 calories
Per cup (150g):839 calories
Per serving (85g):475 calories
Chia Seeds
Per 100g:486 calories
Per cup (150g):729 calories
Per serving (85g):413 calories
Diet Compatibility
Pumpkin Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Chia Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
When to Choose Pumpkin Seeds
- ✓Higher in protein (19g vs 17g)
- ✓Lower in carbs (11g vs 42g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Chia Seeds
- ✓Lower in calories (486 vs 559)
- ✓More fiber (34g vs 6.5g)
- ✓Less sugar (0g vs 1.1g)
- ✓Lower sodium (16mg vs 18mg)
Common Uses
SnackingToppingsTrail mixBaking