Chia seeds vs flaxseed
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
1 oz (28.3 g) · 4.7 g protein · 11.9 g carbs (0.44 g sugars) · 8.7 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)15% vs 39%
0.18 mg vs 0.47 mg
- Selenium28% vs 13%
15.6 µg vs 7.2 µg
- Niacin (B3)16% vs 5%
2.5 mg vs 0.87 mg
- Copper29% vs 38%
0.26 mg vs 0.35 mg
- Calcium14% vs 6%
179 mg vs 72.2 mg
- Fiber35% vs 28%
9.7 g vs 7.7 g
- Phosphorus19% vs 15%
243 mg vs 182 mg
- Total fat11% vs 15%
8.7 g vs 11.9 g
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.