Flaxseeds vs. Chicken
Nutrition comparison of Flaxseeds and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and chicken:
- Both flaxseeds and chicken are high in calories, potassium and protein.
- Chicken has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin and folate, however, chicken contains more niacin and Vitamin B12.
- Flaxseed has signficantly less cholesterol than chicken.
- Flaxseed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and chicken are high in calories. Flaxseed has 183% more calories than chicken - flaxseed has 534 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, much heavier in carbs and heavier in fat compared to chicken per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Chicken | |
|---|---|---|
| Protein | 13% | 49% |
| Carbohydrates | 21% | ~ |
| Fat | 66% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than chicken - flaxseed has 27.3g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both flaxseeds and chicken are high in protein. Chicken has 27% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Flaxseeds and chicken contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and flaxseeds are low in trans fat - chicken has 0.09g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Flaxseed has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and chicken contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Flaxseeds and chicken contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Flaxseeds and chicken contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and folate, however, chicken contains more niacin and Vitamin B12. Both flaxseeds and chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Flaxseeds | Chicken | |
|---|---|---|
| Thiamin | 1.644 MG | 0.121 MG |
| Riboflavin | 0.161 MG | 0.302 MG |
| Niacin | 3.08 MG | 7.107 MG |
| Pantothenic acid | 0.985 MG | 1.327 MG |
| Vitamin B6 | 0.473 MG | 0.538 MG |
| Folate | 87 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 30 times more calcium than chicken - flaxseed has 255mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 516% more iron than chicken - flaxseed has 5.7mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both flaxseeds and chicken are high in potassium. Flaxseed has 20% more potassium than chicken - flaxseed has 813mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than flaxseed per 100 grams.
| Flaxseeds | Chicken | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 22.813 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than chicken per 100 grams.
| Flaxseeds | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 5.903 G | 1.818 G |
| Total | 5.903 G | 1.838 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.
Flaxseeds g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or chicken contain more calories in 100 grams?Both flaxseeds and chicken are high in calories. Flaxseed has 180% more calories than chicken - flaxseed has 534 calories in 100g and chicken has 189 calories.
Is flaxseeds or chicken better for protein?
Both flaxseeds and chicken are high in protein. Chicken has 30% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and chicken has 23.3g of protein.
Does flaxseeds or chicken contain more calcium?
Flaxseed is a rich source of calcium and it has 30 times more calcium than chicken - flaxseed has 255mg of calcium in 100 grams and chicken has 8mg of calcium.
Does flaxseeds or chicken contain more iron?
Flaxseed is an abundant source of iron and it has 520% more iron than chicken - flaxseed has 5.7mg of iron in 100 grams and chicken has 0.93mg of iron.
Does flaxseeds or chicken contain more potassium?
Both flaxseeds and chicken are high in potassium. Flaxseed has 20% more potassium than chicken - flaxseed has 813mg of potassium in 100 grams and chicken has 677mg of potassium.