Chia seeds vs flaxseed

Chia seedsFlaxseed
Same weightSame caloriesOne serving

In short

Gram for gram, there are 10% more calories in flaxseed than in chia seeds (534 vs 486 in 100 g). Most of those in flaxseed come from fat.

More in chia seeds: selenium (2.2×), niacin (2.9×), calcium (2.5×), fiber and 3 more. More in flaxseed: thiamin (2.7×), copper, total fat, magnesium and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Chia seeds486 cal

16.5 g protein · 42.1 g carbs (1.6 g sugars) · 30.7 g fat

Flaxseed534 cal

18.3 g protein · 28.9 g carbs (1.6 g sugars) · 42.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%75%150%
  • Thiamin (B1)0.62 mg · 1.6 mg
    52%137%
  • Selenium55.2 µg · 25.4 µg
    100%46%
  • Niacin (B3)8.8 mg · 3.1 mg
    55%19%
  • Copper0.92 mg · 1.2 mg
    103%136%
  • Calcium631 mg · 255 mg
    49%20%
  • Fiber34.4 g · 27.3 g
    123%98%
  • Phosphorus860 mg · 642 mg
    69%51%
  • Total fat30.7 g · 42.2 g
    39%54%
  • Magnesium335 mg · 392 mg
    80%93%
  • Iron7.7 mg · 5.7 mg
    43%32%
  • Folate49 µg · 87 µg
    12%22%
  • Potassium407 mg · 813 mg
    9%17%
  • Carbohydrates42.1 g · 28.9 g
    15%11%
  • Vitamin B60.39 mg · 0.47 mg
    23%28%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein16.5 g · 18.3 g33%·37%
  • Saturated fatlimit3.3 g · 3.7 g17%·18%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit16 mg · 30 mg1%·1%
  • Zinc4.6 mg · 4.3 mg42%·39%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C1.6 mg · 0.6 mg2%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.5 mg · 0.31 mg3%·2%
  • Vitamin K3.7 µg · 4.3 µg3%·4%
  • Riboflavin (B2)0.17 mg · 0.16 mg13%·12%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline78.7 mg · 78.7 mg14%·14%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Chia seeds (Survey (FNDDS) 2707590), Flaxseed (SR Legacy 169414). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

vs
Compare Chia seeds withLotus seeds, rawHulled hemp seedsChia seeds, driedDried lotus seeds
Chia seeds vs flaxseed: 486 vs 534 calories per 100 g