Chia Seeds vs. Flaxseeds
Nutrition comparison of Chia Seeds and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and flaxseeds:
- Both flaxseeds and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, chia seed contains more niacin.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and chia seeds are high in calories. Flaxseed has a little more calories (10%) than chia seed by weight - flaxseed has 534 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in carbs, lighter in fat and similar to flaxseeds for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Flaxseeds | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 33% | 21% |
| Fat | 54% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and flaxseed has 31% less carbohydrates than chia seed - flaxseed has 28.9g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both flaxseeds and chia seeds are high in dietary fiber. Chia seed has 26% more dietary fiber than flaxseed - flaxseed has 27.3g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
sugar
Chia seed has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and chia seed does not contain significant amounts.
Protein
protein
Both flaxseeds and chia seeds are high in protein. Flaxseed has 11% more protein than chia seed - flaxseed has 18.3g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Flaxseeds and chia seeds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and flaxseeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and chia seeds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and chia seed has 1.6mg of Vitamin C.
Vitamin A
Chia seed has more Vitamin A than flaxseed - chia seed has 16.2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and chia seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and chia seed has 0.5mg of Vitamin E.
Vitamin K
Flaxseeds and chia seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, chia seed contains more niacin. Both chia seeds and flaxseeds contain significant amounts of riboflavin and folate.
| Chia Seeds | Flaxseeds | |
|---|---|---|
| Thiamin | 0.62 MG | 1.644 MG |
| Riboflavin | 0.17 MG | 0.161 MG |
| Niacin | 8.83 MG | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | 49 UG | 87 UG |
Minerals
calcium
Both flaxseeds and chia seeds are high in calcium. Chia seed has 147% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both flaxseeds and chia seeds are high in iron. Chia seed has 35% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both flaxseeds and chia seeds are high in potassium. Flaxseed has 100% more potassium than chia seed - flaxseed has 813mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chia seeds and flaxseeds contain significant amounts of alpha linoleic acid (ALA).
| Chia Seeds | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 22.813 G |
| Total | 17.83 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, both chia seeds and flaxseeds contain significant amounts of linoleic acid.
| Chia Seeds | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 5.835 G | 5.903 G |
| Total | 5.835 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chia Seeds (Seeds, chia seeds, dried) and Flaxseeds (Seeds, flaxseed) .
Chia Seeds g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or chia seeds contain more calories in 100 grams?Both flaxseeds and chia seeds are high in calories. Flaxseed has a little more calories ( 10%) than chia seed by weight - flaxseed has 534 calories in 100g and chia seed has 486 calories.
Does flaxseeds or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and flaxseed has 30% fewer carbohydrates than chia seed - flaxseed has 28.9g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does flaxseeds or chia seeds contain more calcium?
Both flaxseeds and chia seeds are high in calcium. Chia seed has 150% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does flaxseeds or chia seeds contain more iron?
Both flaxseeds and chia seeds are high in iron. Chia seed has 40% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does flaxseeds or chia seeds contain more potassium?
Both flaxseeds and chia seeds are high in potassium. Flaxseed has 100% more potassium than chia seed - flaxseed has 813mg of potassium in 100 grams and chia seed has 407mg of potassium.