Which Is Better for Fiber, Magnesium, and Protein?

Chia Seeds Have More Fiber

If you’re trying to add fiber to your diet, chia seeds are the winner.

“Chia seeds are slightly lower in calories than pumpkin seeds but significantly higher in fiber,” Stephani Johnson, RDN, DCN, adjunct professor in the department of clinical and preventive nutrition services at the Rutgers School of Health Professions, told Verywell.

At 10 grams of fiber per ounce, just one ounce of chia seeds provides more than one-third of your daily needs.

“The fiber in chia seeds can help you feel more satiated, improve your digestive function, and help balance your blood sugar,” Rumsey said.

Chia seeds are also a good source of omega-3 fatty acids, which have been linked to improved cardiovascular health, reduced inflammation, and better brain health.

Lastly, chia seeds also contain more calcium than pumpkin seeds. Calcium is crucial for bone health and helps keep your tissue strong and flexible.

Pumpkin Seeds Have More Protein and Magnesium

“Pumpkin seeds are more protein-dense, and they also clock in slightly more magnesium than chia seeds at around 150 milligrams vs. 110 milligrams per ounce,” Johnson said.

Adding protein boosts to your diet helps your body to repair itself on a cellular level.

Magnesium supports nerve and muscle function and plays a role in blood pressure regulation and blood glucose control.

Rumsey said that pumpkin seeds provide protein, magnesium, and vitamin E, which have been linked to anti-inflammatory benefits.

Both chia seeds and pumpkin seeds provide comparable zinc and iron.

Which Should You Choose?

If you’re considering adding pumpkin or chia seeds to your diet, consider what areas of your health you hope to boost.

“Chia seeds excel in promoting glycemic control and cardiovascular, bone, and digestive health due to their high fiber and omega-3 content,” Johnson said. “Pumpkin seeds are especially valuable for protein, mineral support, prostate health, sleep quality, and immune function.”

There’s no reason you can’t add both to your diet. Just remember that eating chia seeds dry can be a choking hazard and cause gastrointestinal discomfort.

Therefore, if you aren’t mixing them into a dish with wet ingredients—such as yogurt or salad dressing—you should soak them before eating.