Kaunto

Pumpkin seeds vs Chia seeds

Per 100 g, pumpkin seeds has 555 kcal, 30 g protein, 19 g carbohydrate and 40 g fat; chia seeds has 517 kcal, 17 g protein, 38 g carbohydrate and 33 g fat. Pumpkin seeds has 555 kcal per 100 g, 7% more than chia seeds at 517 kcal.

Per 100 g, side by side

Nutrient Pumpkin seeds Chia seeds Difference
Calories 555 kcal 517 kcal +38 kcal
Protein 30 g 17 g +13 g
Carbohydrate 19 g 38 g −20 g
Fat 40 g 33 g +7.1 g
Sodium 0 mg 0 mg —

Difference is Pumpkin seeds minus Chia seeds. Full names: Seeds, pumpkin seeds (pepitas), raw · Chia seeds, dry, raw.

Per serving

Food · serving kcalProteinCarbsFat
Pumpkin seeds · 100 g 55530 g19 g40 g
Chia seeds · 100 g 51717 g38 g33 g

Where the calories come from

Pumpkin seeds · 22% protein · 13% carbohydrate · 65% fat

Chia seeds · 13% protein · 30% carbohydrate · 57% fat

The differences, in numbers

  • Pumpkin seeds has 555 kcal per 100 g, 7% more than chia seeds at 517 kcal.
  • Pumpkin seeds has 76% more protein per 100 g than chia seeds (30 g vs 17 g). Per calorie, pumpkin seeds gives 5.4 g of protein per 100 kcal and chia seeds gives 3.3 g.
  • Chia seeds has 105% more carbohydrate per 100 g than pumpkin seeds (38 g vs 19 g).
  • Pumpkin seeds has 22% more fat per 100 g than chia seeds (40 g vs 33 g).

One serving of each on the day view

Calories 555 of 2,000 kcal

Macro loadout

Pro 20%
30 / 150g
Carb 9%
19 / 200g
Fat 67%
40 / 60g
100 g of seeds, pumpkin seeds (pepitas), raw on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.
Calories 517 of 2,000 kcal

Macro loadout

Pro 11%
17 / 150g
Carb 19%
38 / 200g
Fat 55%
33 / 60g
100 g of chia seeds, dry, raw on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.

The reference day is a scale, not a target; the macro calculator estimates your own.

Frequently asked questions

Which has more calories, pumpkin seeds or chia seeds?

Pumpkin seeds has 555 kcal per 100 g, 7% more than chia seeds at 517 kcal.

Which has more protein, pumpkin seeds or chia seeds?

Pumpkin seeds has 76% more protein per 100 g than chia seeds (30 g vs 17 g). Per calorie, pumpkin seeds gives 5.4 g of protein per 100 kcal and chia seeds gives 3.3 g.

What are the macros of pumpkin seeds vs chia seeds?

Pumpkin seeds: 22% protein, 13% carbohydrate, 65% fat by energy. Chia seeds: 13% protein, 30% carbohydrate, 57% fat.

Source: USDA FoodData Central, FDC IDs 2515380 (Nuts & seeds) and 2710819 (Grains & bread), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.