Seeds, chia seeds, dried vs Seeds, sunflower seed kernels, dry roasted
Fiber comparison — per 100g and per serving
Both Seeds, chia seeds, dried and Seeds, sunflower seed kernels, dry roasted are tracked in the USDA FoodData Central database. This comparison shows total fiber, soluble and insoluble fiber breakdown, fiber per serving, and fiber efficiency (grams per 100 calories) — giving a complete picture for anyone choosing between these two foods. Serving size matters as much as fiber density: a food with lower fiber per 100g may still deliver more fiber per serving depending on typical portion sizes.
Seeds, sunflower seed kernels, dry roasted
has more fiber per serving
(11.5g vs 9.8g)
Seeds, chia seeds, dried
Nut and Seed Products
9.8
g per oz
% of 30g daily goal
32%
Per 100g
34.4g
Calories
486 kcal
Fiber / 100cal
7.1g
Servings to 30g
3.1
Seeds, sunflower seed kernels, dry roasted
Nut and Seed Products
11.5
g per cup
% of 30g daily goal
38%
Per 100g
9.0g
Calories
582 kcal
Fiber / 100cal
1.6g
Servings to 30g
2.6
| Metric | Seeds, chia seeds, dried | Seeds, sunflower seed kernels, dry roasted |
|---|---|---|
| Fiber per 100g | 34.4g | 9.0g |
| Fiber per serving | 9.8g / oz | 11.5g / cup |
| Soluble fiber | — | — |
| Insoluble fiber | — | — |
| Calories (per 100g) | 486 kcal | 582 kcal |
| Fiber per 100 cal | 7.1g | 1.6g |
Add both to your daily tracker
Use the fiber calculator to see how Seeds, chia seeds, dried and Seeds, sunflower seed kernels, dry roasted fit into your 30g goal.
Open in Calculator →