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.
Detailed nutritional comparison of chia seeds and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Chia Seeds src
Image of Flaxseeds src

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) .

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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.