Chia seeds, dried vs Flaxseed
Both compared per 100 g. They have similar amounts of calories. They have similar amounts of protein. Chia seeds, dried has 26% more fiber than flaxseed (34.4 g vs 27.3 g). Flaxseed has 37% more fat than chia seeds, dried (42.2 g vs 30.7 g).
The biggest vitamin and mineral differences: Flaxseed has more Thiamin (B1) (+85% DV), Chia seeds, dried has more selenium (+54% DV) and Chia seeds, dried has more Niacin (B3) (+36% DV).
| Per 100 g | Chia seeds, dried | Flaxseed |
|---|---|---|
| Calories | 486 kcal | 534 kcal |
| Protein | 16.5 g | 18.3 g |
| Carbohydrates | 42.1 g | 28.9 g |
| Fiber | 34.4 g | 27.3 g |
| Sugars | not reported | 1.6 g |
| Total fat | 30.7 g | 42.2 g |
| Saturated fat | 3.3 g | 3.7 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 16 mg | 30 mg |
| Water | 5.8 g | 7 g |
| Sodium | 16 mg (0.7%) | 30 mg (1%) |
| Vitamin C | 1.6 mg (2%) | 0.6 mg (0.7%) |
| Vitamin E | 0.5 mg (3%) | 0.31 mg (2%) |
| Thiamin (B1) | 0.62 mg (52%) | 1.6 mg (137%) |
| Riboflavin (B2) | 0.17 mg (13%) | 0.16 mg (12%) |
| Niacin (B3) | 8.8 mg (55%) | 3.1 mg (19%) |
| Folate (B9) | 49 µg (12%) | 87 µg (22%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Calcium | 631 mg (49%) | 255 mg (20%) |
| Iron | 7.7 mg (43%) | 5.7 mg (32%) |
| Magnesium | 335 mg (80%) | 392 mg (93%) |
| Phosphorus | 860 mg (69%) | 642 mg (51%) |
| Potassium | 407 mg (9%) | 813 mg (17%) |
| Zinc | 4.6 mg (42%) | 4.3 mg (39%) |
| Copper | 0.92 mg (103%) | 1.2 mg (136%) |
| Manganese | 2.7 mg (118%) | 2.5 mg (108%) |
| Selenium | 55.2 µg (100%) | 25.4 µg (46%) |
| Vitamin A | not reported | 0 µg (0%) |
| Vitamin D | not reported | 0 µg (0%) |
| Vitamin K | not reported | 4.3 µg (4%) |
| Pantothenic acid (B5) | not reported | 0.99 mg (20%) |
| Vitamin B6 | not reported | 0.47 mg (28%) |
| Choline | not reported | 78.7 mg (14%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Chia seeds, dried
Chia seeds, dried contains 486 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 138 kcal.
Roughly 54% of its calories come from fat, with 33% from carbohydrates and 13% from protein (estimated with general energy factors).
Flaxseed
Flaxseed contains 534 kcal per 100 g. A typical serving of 1 tbsp, ground (7 g) provides about 37 kcal.
Roughly 67% of its calories come from fat, with 20% from carbohydrates and 13% from protein (estimated with general energy factors).