Chia seeds vs Flaxseed

Leader

Chia seeds5

Flaxseed3

Chia seeds leads 5–3 · 8 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Chia seeds comes out ahead, winning 5 of 8 nutrient match-ups.

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

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

Evenly matched on saturated fat.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
3.4 g
3.43 gWIN
Carbohydrate
8.67 g
5.41 g
Fibermore is better
WIN7.08 g
5.11 g
Total sugarsless is better
—
0.29 g
Total fat
6.33 g
7.9 g
Saturated fatless is better
0.69 g
0.69 g
Sodiumless is better
WIN3.29 mg
5.62 mg
Potassiummore is better
83.74 mg
152.25 mgWIN
Calciummore is better
WIN129.84 mg
47.75 mg
Ironmore is better
WIN1.59 mg
1.07 mg
Magnesiummore is better
68.93 mg
73.41 mgWIN
Vitamin Cmore is better
WIN0.33 mg
0.11 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.