Chia seeds vs flaxseed

Chia seedsFlaxseed
Same weightSame caloriesOne serving

In short

One serving each: 138 calories in chia seeds (1 oz, 28.3 g), 151 calories in flaxseed (1 oz, 28.3 g). Most of those in flaxseed come from fat.

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

Calories, and where they come from

Chia seeds138 cal

1 oz (28.3 g) · 4.7 g protein · 11.9 g carbs (0.44 g sugars) · 8.7 g fat

Flaxseed151 cal

1 oz (28.3 g) · 5.2 g protein · 8.2 g carbs (0.44 g sugars) · 11.9 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%25%50%
  • Thiamin (B1)0.18 mg · 0.47 mg
    15%39%
  • Selenium15.6 µg · 7.2 µg
    28%13%
  • Niacin (B3)2.5 mg · 0.87 mg
    16%5%
  • Copper0.26 mg · 0.35 mg
    29%38%
  • Calcium179 mg · 72.2 mg
    14%6%
  • Fiber9.7 g · 7.7 g
    35%28%
  • Phosphorus243 mg · 182 mg
    19%15%
  • Total fat8.7 g · 11.9 g
    11%15%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein4.7 g · 5.2 g9%·10%
  • Saturated fatlimit0.94 g · 1 g5%·5%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates11.9 g · 8.2 g4%·3%
  • Sodiumlimit4.5 mg · 8.5 mg<1%·<1%
  • Potassium115 mg · 230 mg2%·5%
  • Iron2.2 mg · 1.6 mg12%·9%
  • Magnesium94.8 mg · 111 mg23%·26%
  • Zinc1.3 mg · 1.2 mg12%·11%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0.45 mg · 0.17 mg1%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.14 mg · 0.088 mg1%·1%
  • Vitamin K1 µg · 1.2 µg1%·1%
  • Riboflavin (B2)0.048 mg · 0.046 mg4%·4%
  • Vitamin B60.11 mg · 0.13 mg7%·8%
  • Folate13.9 µg · 24.6 µg3%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline22.3 mg · 22.3 mg4%·4%

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