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  6. Flax seeds vs. Chia seeds

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 is 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 has 407mg.

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

Infographic

Flax seeds vs Chia 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
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%
~equal in Zinc ~4.58mg
~equal in Manganese ~2.723mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin B3Vitamin B3 +186.7%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
11% 8% 81%
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.
Flax seeds Chia 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 Flax seeds Chia seeds Opinion
Calories 534kcal 486kcal Flax seeds
Protein 18.29g 16.54g Flax seeds
Fats 42.16g 30.74g Flax seeds
Vitamin C 0.6mg 1.6mg Chia seeds
Net carbs 1.58g 7.72g Chia seeds
Carbs 28.88g 42.12g Chia seeds
Magnesium 392mg 335mg Flax seeds
Calcium 255mg 631mg Chia seeds
Potassium 813mg 407mg Flax seeds
Iron 5.73mg 7.72mg Chia seeds
Sugar 1.55g Chia seeds
Fiber 27.3g 34.4g Chia seeds
Copper 1.22mg 0.924mg Flax seeds
Zinc 4.34mg 4.58mg Chia seeds
Phosphorus 642mg 860mg Chia seeds
Sodium 30mg 16mg Chia seeds
Vitamin A 0IU 54IU Chia seeds
Vitamin E 0.31mg 0.5mg Chia seeds
Manganese 2.482mg 2.723mg Chia seeds
Selenium 25.4µg 55.2µg Chia seeds
Vitamin B1 1.644mg 0.62mg Flax seeds
Vitamin B2 0.161mg 0.17mg Chia seeds
Vitamin B3 3.08mg 8.83mg Chia seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 49µg Flax seeds
Trans Fat 0.14g Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 3.33g Chia seeds
Monounsaturated Fat 7.527g 2.309g Flax seeds
Polyunsaturated fat 28.73g 23.665g Flax seeds
Tryptophan 0.297mg 0.436mg Chia seeds
Threonine 0.766mg 0.709mg Flax seeds
Isoleucine 0.896mg 0.801mg Flax seeds
Leucine 1.235mg 1.371mg Chia seeds
Lysine 0.862mg 0.97mg Chia seeds
Methionine 0.37mg 0.588mg Chia seeds
Phenylalanine 0.957mg 1.016mg Chia seeds
Valine 1.072mg 0.95mg Flax seeds
Histidine 0.472mg 0.531mg 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
Flax seeds Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flax seeds
32%
Chia seeds
Minerals Daily Need Coverage Score
191%
Flax seeds
221%
Chia 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.