Seeds, pumpkin and squash seeds, whole vs Seeds, chia seeds, dried
Fiber comparison — per 100g and per serving
Both Seeds, pumpkin and squash seeds, whole and Seeds, chia seeds, dried 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, chia seeds, dried
has more fiber per serving
(9.8g vs 5.2g)
Seeds, pumpkin and squash seeds, whole
Nut and Seed Products
5.2
g per oz (85 seeds)
% of 30g daily goal
17%
Per 100g
18.4g
Calories
446 kcal
Fiber / 100cal
4.1g
Servings to 30g
5.7
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
| Metric | Seeds, pumpkin and squash seeds, whole | Seeds, chia seeds, dried |
|---|---|---|
| Fiber per 100g | 18.4g | 34.4g |
| Fiber per serving | 5.2g / oz (85 seeds) | 9.8g / oz |
| Soluble fiber | — | — |
| Insoluble fiber | — | — |
| Calories (per 100g) | 446 kcal | 486 kcal |
| Fiber per 100 cal | 4.1g | 7.1g |
Add both to your daily tracker
Use the fiber calculator to see how Seeds, pumpkin and squash seeds, whole and Seeds, chia seeds, dried fit into your 30g goal.
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