This document compares the mineral content of various seeds per 28 grams (1 ounce). It provides data on calcium, iron, magnesium, phosphorus, zinc, manganese, and selenium content in sesame, cumin, chia, flax, sunflower, hemp, and pumpkin seeds. Tables and charts show that hemp seeds are the highest in magnesium, phosphorus, and manganese, while pumpkin seeds are highest in iron, zinc, and selenium. Sesame seeds have the most calcium.

1. Which Seed to Pick?
Seeds Nutrition: Minerals
Author: Justyna Karmowska
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http://www.thineatingdessert.com
Tables: Charts:&
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2. Seeds and Minerals (per 28 grams or 1oz):
Calcium
Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Calcium (mg)
Sesame
Cumin
Chia *
Flax
Sunflower
Hemp (hulled) **
Pumpkin
273
261
178.9
71.4
21.8
19.6
15.4
December 2015

3. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Seeds and Minerals (per 28 grams or 1oz):
Calcium
Sesame
Cumin
Chia *
Flax
Sunflower
Hemp (hulled) **
Pumpkin
0 75 150 225 300
Calcium (mg) December 2015

4. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
Seeds and Minerals (per 28 grams or 1oz):
Calcium
2%
2%
3%
8%
21%
31%
32%
Sesame
Cumin
Chia *
Flax
Sunflower
Hemp (hulled) **
Pumpkin
December 2015

5. Seeds and Minerals (per 28 grams or 1oz):
Iron
Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Iron (mg)
Cumin
Sesame
Chia *
Hemp (hulled) **
Flax
Sunflower
Pumpkin
18.6
4.1
2.2
2.2
1.6
1.5
0.9
December 2015

6. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Cumin
Sesame
Chia *
Hemp (hulled) **
Flax
Sunflower
Pumpkin
0 5 10 15 20
Iron (mg)
Seeds and Minerals (per 28 grams or 1oz):
Iron
December 2015

7. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
3%
5%
5%
7%
7%
13%
60%
Cumin
Sesame
Chia *
Hemp (hulled) **
Flax
Sunflower
Pumpkin
Seeds and Minerals (per 28 grams or 1oz):
Iron
December 2015

8. Seeds and Minerals (per 28 grams or 1oz):
Magnesium
Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Magnesium (mg)
Hemp (hulled) **
Flax
Cumin
Sesame
Chia *
Sunflower
Pumpkin
196
110
102
98.3
95
91
73.4
December 2015

9. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Seeds and Minerals (per 28 grams or 1oz):
Magnesium
Hemp (hulled) **
Flax
Cumin
Sesame
Chia *
Sunflower
Pumpkin
0 50 100 150 200
Magnesium (mg) December 2015

10. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
Seeds and Minerals (per 28 grams or 1oz):
Magnesium
10%
12%
12%
13%
13%
14%
26%
Hemp (hulled) **
Flax
Cumin
Sesame
Chia *
Sunflower
Pumpkin
December 2015

11. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Phosphorus (mg)
Hemp (hulled) **
Chia *
Sunflower
Flax
Sesame
Cumin
Pumpkin
462
243.8
185
180
176
140
25.8
Seeds and Minerals (per 28 grams or 1oz):
Phosphorus
December 2015

12. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Seeds and Minerals (per 28 grams or 1oz):
Phosphorus
Hemp (hulled) **
Chia *
Sunflower
Flax
Sesame
Cumin
Pumpkin
0 125 250 375 500
Phosphorus (mg) December 2015

13. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
Seeds and Minerals (per 28 grams or 1oz):
Phosphorus
2%
10%
12%
13%
13% 17%
33%
Hemp (hulled) **
Chia *
Sunflower
Flax
Sesame
Cumin
Pumpkin
December 2015

14. Seeds and Minerals (per 28 grams or 1oz):
Zinc
Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Zinc (mg)
Pumpkin
Hemp (hulled) **
Sesame
Sunflower
Chia *
Cumin
Flax
2.9
2.8
2.2
1.4
1.3
1.3
1.2
December 2015

15. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Seeds and Minerals (per 28 grams or 1oz):
Zinc
Pumpkin
Hemp (hulled) **
Sesame
Sunflower
Chia *
Cumin
Flax
0 1.25 2.50 3.75 5.00
Zinc (mg) December 2015

16. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
Seeds and Minerals (per 28 grams or 1oz):
Zinc
9%
10%
10%
11%
17%
21%
22% Pumpkin
Hemp (hulled) **
Sesame
Sunflower
Chia *
Cumin
Flax
December 2015

17. Seeds and Minerals (per 28 grams or 1oz):
Manganese
Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Manganese (mg)
Hemp (hulled) ***
Cumin
Chia **
Flax
Sesame
Sunflower
Pumpkin
2.1
0.9
0.8
0.7
0.7
0.5
0.1
December 2015

18. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Seeds and Minerals (per 28 grams or 1oz):
Manganese
Hemp (hulled) **
Cumin
Chia *
Flax
Sesame
Sunflower
Pumpkin
0 1.25 2.50 3.75 5.00
Manganese (mg) December 2015

19. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
Seeds and Minerals (per 28 grams or 1oz):
Manganese
2%9%
12%
12%
14% 16%
36%
Hemp (hulled) **
Cumin
Chia *
Flax
Sesame
Sunflower
Pumpkin
December 2015

20. Seeds and Minerals (per 28 grams or 1oz):
Selenium
Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
table
Seeds Selenium (mcg)
Hemp (hulled) **
Pumpkin
Chia *
Sunflower
Flax
Sesame
Cumin
no data
no data
15.7
14.8
7.1
1.6
1.5
December 2015

21. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart I
Seeds and Minerals (per 28 grams or 1oz):
Selenium
Hemp (hulled) **
Pumpkin
Chia *
Sunflower
Flax
Sesame
Cumin
0 5 10 15 20
Selenium (mcg) December 2015

22. Sources:
http://nutritiondata.self.com
* http://authoritynutrition.com/foods/chia-seeds/
**http://ndb.nal.usda.gov
chart II
Seeds and Minerals (per 28 grams or 1oz):
Selenium
4%4%
17%
36%
39%
Hemp (hulled) **
Pumpkin
Chia *
Sunflower
Flax
Sesame
Cumin
December 2015