Comparison
Chia Seeds vs Sunflower Seeds: Fiber Comparison
Chia Seeds carries more fiber per serving — 9.8g versus 3.0g for Sunflower Seeds. Here's the full breakdown.
Chia Seeds
9.8g
per 2 tbsp (28g)
Soluble6.9g
Insoluble2.9g
Calories138
Protein4.7g
Sunflower Seeds
3.0g
per 1 oz (28g)
Soluble0.5g
Insoluble2.5g
Calories165
Protein5.8g
The verdict
Chia Seeds delivers 6.8g more fiber than Sunflower Seeds per serving, a 227% difference. The single densest fiber source in this database gram-for-gram. Forms a gel when soaked in liquid, which is what makes it useful for slowing digestion and stretching a fiber goal without heavy volumes of food.
Chia Seeds: 9.8g/serving
Sunflower Seeds: 3.0g/serving
Difference: 6.8g