Chia seeds vs flaxseed
Side-by-side nutrition comparison per 100g serving: Seeds, chia seeds, dried and Seeds, flaxseed.
Macronutrient Comparison
Calories
Seeds, chia seeds, dried:
486.0kcal
Seeds, flaxseed:
534.0kcal
Protein
Seeds, chia seeds, dried:
16.5g
Seeds, flaxseed:
18.3g
Carbs
Seeds, chia seeds, dried:
42.1g
Seeds, flaxseed:
28.9g
Fat
Seeds, chia seeds, dried:
30.7g
Seeds, flaxseed:
42.2g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Seeds, chia seeds, dried has fewer calories (486 vs 534 kcal)
Better for Muscle Building
Seeds, flaxseed has more protein (18.3g vs 16.5g)
Better for Low-Carb Diets
Seeds, flaxseed has fewer carbs (28.9g vs 42.1g)
Better for Digestion
Seeds, chia seeds, dried has more fiber (34.4g vs 27.3g)
Detailed Nutrition Comparison
| Nutrient | Seeds, chia seeds, dried | Seeds, flaxseed |
|---|---|---|
| Macronutrients | ||
| Calories | 486 | 534 |
| Protein | 16.5g | 18.3g |
| Carbohydrates | 42.1g | 28.9g |
| Fat | 30.7g | 42.2g |
| Fiber | 34.4g | 27.3g |
| Sugar | — | — |
| Sodium | 16mg | 30mg |
| Vitamins | ||
| Vitamin A | — | — |
| Vitamin C | 1.6mg | 0.6mg |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 631mg | 255mg |
| Iron | 7.7mg | 5.7mg |
| Magnesium | 335mg | 392mg |
| Potassium | 407mg | 813mg |
| Zinc | 4.6mg | 4.3mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).