Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Chia seeds
  5. Compare
  6. Chia seeds vs. Flax seeds

Chia seeds vs. Flax seeds — In-Depth Nutrition Comparison

Compare

What are the main differences between Chia seeds and Flax seeds?

  • Chia seeds is richer in Selenium, Calcium, Vitamin B3, Phosphorus, Fiber, and Iron, yet Flax seeds are richer in Vitamin B1, Copper, Magnesium, and Potassium.
  • Flax seeds' daily need coverage for Vitamin B1 is 85% higher.
  • Chia seeds has 3 times more Vitamin B3 than Flax seeds. Chia seeds has 8.83mg of Vitamin B3, while Flax seeds have 3.08mg.

We used Seeds, chia seeds, dried and Seeds, flaxseed types in this comparison.

Infographic

Chia seeds vs Flax seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CalciumCalcium +147.5%
Contains more IronIron +34.7%
Contains more PhosphorusPhosphorus +34%
Contains less SodiumSodium -46.7%
Contains more SeleniumSelenium +117.3%
Contains more MagnesiumMagnesium +17%
Contains more PotassiumPotassium +99.8%
Contains more CopperCopper +32%
~equal in Zinc ~4.34mg
~equal in Manganese ~2.482mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin B3Vitamin B3 +186.7%
Contains more Vitamin B1Vitamin B1 +165.2%
Contains more FolateFolate +77.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +45.8%
Contains more OtherOther +29.4%
Contains more ProteinProtein +10.6%
Contains more FatsFats +37.2%
Contains more WaterWater +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +226%
Contains more Poly. FatPolyunsaturated fat +21.4%
~equal in Saturated Fat ~3.663g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Flax seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Flax seeds Opinion
Calories 486kcal 534kcal Flax seeds
Protein 16.54g 18.29g Flax seeds
Fats 30.74g 42.16g Flax seeds
Vitamin C 1.6mg 0.6mg Chia seeds
Net carbs 7.72g 1.58g Chia seeds
Carbs 42.12g 28.88g Chia seeds
Magnesium 335mg 392mg Flax seeds
Calcium 631mg 255mg Chia seeds
Potassium 407mg 813mg Flax seeds
Iron 7.72mg 5.73mg Chia seeds
Sugar 1.55g Chia seeds
Fiber 34.4g 27.3g Chia seeds
Copper 0.924mg 1.22mg Flax seeds
Zinc 4.58mg 4.34mg Chia seeds
Phosphorus 860mg 642mg Chia seeds
Sodium 16mg 30mg Chia seeds
Vitamin A 54IU 0IU Chia seeds
Vitamin E 0.5mg 0.31mg Chia seeds
Manganese 2.723mg 2.482mg Chia seeds
Selenium 55.2µg 25.4µg Chia seeds
Vitamin B1 0.62mg 1.644mg Flax seeds
Vitamin B2 0.17mg 0.161mg Chia seeds
Vitamin B3 8.83mg 3.08mg Chia seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 49µg 87µg Flax seeds
Trans Fat 0.14g Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.33g 3.663g Chia seeds
Monounsaturated Fat 2.309g 7.527g Flax seeds
Polyunsaturated fat 23.665g 28.73g Flax seeds
Tryptophan 0.436mg 0.297mg Chia seeds
Threonine 0.709mg 0.766mg Flax seeds
Isoleucine 0.801mg 0.896mg Flax seeds
Leucine 1.371mg 1.235mg Chia seeds
Lysine 0.97mg 0.862mg Chia seeds
Methionine 0.588mg 0.37mg Chia seeds
Phenylalanine 1.016mg 0.957mg Chia seeds
Valine 0.95mg 1.072mg Flax seeds
Histidine 0.531mg 0.472mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Chia seeds
Chia seeds vs Safflower
Safflower
Chia seeds
Chia seeds vs Sesame
Sesame
Chia seeds
Chia seeds vs Sunflower seeds
Sunflower seeds
Sesame
Sesame vs Oat
Oat
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oat
Oat

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
62%
Flax seeds
Minerals Daily Need Coverage Score
221%
Chia seeds
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 0.333g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.