Chia seeds vs flaxseed
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
16.5 g protein · 42.1 g carbs (1.6 g sugars) · 30.7 g fat
18.3 g protein · 28.9 g carbs (1.6 g sugars) · 42.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)52% vs 137%
0.62 mg vs 1.6 mg
- Selenium100% vs 46%
55.2 µg vs 25.4 µg
- Niacin (B3)55% vs 19%
8.8 mg vs 3.1 mg
- Copper103% vs 136%
0.92 mg vs 1.2 mg
- Calcium49% vs 20%
631 mg vs 255 mg
- Fiber123% vs 98%
34.4 g vs 27.3 g
- Phosphorus69% vs 51%
860 mg vs 642 mg
- Total fat39% vs 54%
30.7 g vs 42.2 g
- Magnesium80% vs 93%
335 mg vs 392 mg
- Iron43% vs 32%
7.7 mg vs 5.7 mg
- Folate12% vs 22%
49 µg vs 87 µg
- Potassium9% vs 17%
407 mg vs 813 mg
- Carbohydrates15% vs 11%
42.1 g vs 28.9 g
- Vitamin B623% vs 28%
0.39 mg vs 0.47 mg
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.