Chia seeds vs Flaxseed

Leader

Chia seeds6

Flaxseed3

Chia seeds leads 6–3 · 9 categories decided

Chia seeds: 100 g · Flaxseed: 100 g.

The verdict

Chia seeds comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Chia seeds for more fiber, less saturated fat, less sodium, more calcium, more iron and more vitamin C.

Pick Flaxseed for more protein, more potassium and more magnesium.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
486 kcal
534 kcal
Proteinmore is better
16.54 g
18.29 gWIN
Carbohydrate
42.12 g
28.88 g
Fibermore is better
WIN34.4 g
27.3 g
Total sugarsless is better
—
1.55 g
Total fat
30.74 g
42.16 g
Saturated fatless is better
WIN3.33 g
3.66 g
Sodiumless is better
WIN16 mg
30 mg
Potassiummore is better
407 mg
813 mgWIN
Calciummore is better
WIN631 mg
255 mg
Ironmore is better
WIN7.72 mg
5.73 mg
Magnesiummore is better
335 mg
392 mgWIN
Vitamin Cmore is better
WIN1.6 mg
0.6 mg
Vitamin Dmore is better
—
—

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.