Flax seeds vs. Chia seeds — In-Depth Nutrition Comparison
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What are the main differences between flax seeds and chia seeds?
- Flax seeds are richer in vitamin B1, copper, magnesium, and potassium, yet chia seeds are richer in selenium, calcium, vitamin B3, phosphorus, fiber, and iron.
- Flax seeds' daily need coverage for vitamin B1 is 85% higher.
- Flax seeds have 2 times more potassium than chia seeds. Flax seeds have 813mg of potassium, while chia seeds have 407mg.
We used Seeds, flaxseed and Seeds, chia seeds, dried types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +17% |
| Contains more PotassiumPotassium | +99.8% |
| Contains more CopperCopper | +32% |
| Contains more CalciumCalcium | +147.5% |
| Contains more IronIron | +34.7% |
| Contains more PhosphorusPhosphorus | +34% |
| Contains less SodiumSodium | -46.7% |
| Contains more SeleniumSelenium | +117.3% |
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.
| Contains more Vitamin B1Vitamin B1 | +165.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +77.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +166.7% |
| Contains more Vitamin EVitamin E | +61.3% |
| Contains more Vitamin B3Vitamin B3 | +186.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +37.2% |
| Contains more WaterWater | +20% |
| Contains more CarbsCarbs | +45.8% |
| Contains more OtherOther | +29.4% |
~equal in
Protein
~16.54g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated fat | +226% |
| Contains more Poly. FatPolyunsaturated fat | +21.4% |
~equal in
Saturated fat
~3.33g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 1.644mg | 0.62mg | 85% |
| Selenium | 25.4µg | 55.2µg | 54% |
| Calcium | 255mg | 631mg | 38% |
| Vitamin B3 | 3.08mg | 8.83mg | 36% |
| Vitamin B6 | 0.473mg | 36% | |
| Polyunsaturated fat | 28.73g | 23.665g | 34% |
| Copper | 1.22mg | 0.924mg | 33% |
| Phosphorus | 642mg | 860mg | 31% |
| Fiber | 27.3g | 34.4g | 28% |
| Iron | 5.73mg | 7.72mg | 25% |
| Vitamin B5 | 0.985mg | 20% | |
| Fats | 42.16g | 30.74g | 18% |
| Choline | 78.7mg | 14% | |
| Magnesium | 392mg | 335mg | 14% |
| Monounsaturated fat | 7.527g | 2.309g | 13% |
| Potassium | 813mg | 407mg | 12% |
| Folate | 87µg | 49µg | 10% |
| Manganese | 2.482mg | 2.723mg | 10% |
| Vitamin K | 4.3µg | 4% | |
| Carbs | 28.88g | 42.12g | 4% |
| Protein | 18.29g | 16.54g | 4% |
| Saturated fat | 3.663g | 3.33g | 2% |
| Calories | 534kcal | 486kcal | 2% |
| Zinc | 4.34mg | 4.58mg | 2% |
| Vitamin B2 | 0.161mg | 0.17mg | 1% |
| Vitamin E | 0.31mg | 0.5mg | 1% |
| Sodium | 30mg | 16mg | 1% |
| Vitamin C | 0.6mg | 1.6mg | 1% |
| Net carbs | 1.58g | 7.72g | N/A |
| Sugar | 1.55g | N/A | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.297mg | 0.436mg | 0% |
| Threonine | 0.766mg | 0.709mg | 0% |
| Isoleucine | 0.896mg | 0.801mg | 0% |
| Leucine | 1.235mg | 1.371mg | 0% |
| Lysine | 0.862mg | 0.97mg | 0% |
| Methionine | 0.37mg | 0.588mg | 0% |
| Phenylalanine | 0.957mg | 1.016mg | 0% |
| Valine | 1.072mg | 0.95mg | 0% |
| Histidine | 0.472mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
62%
32%
Minerals Daily Need Coverage Score
191%
221%
Comparison summary
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Chia seeds contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 0.333g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds is cheaper (difference - $3)
Which food contains less Cholesterol?
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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.