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Chia Seeds vs Flaxseeds

Flaxseeds have more omega-3 (22.8 g against 17.8 g per 100 g). Chia has more fiber (34.4 g against 27.3 g) and more calcium (631 mg against 255 mg). Both are rich in omega-3 and fiber, so either works.

By · Updated

The verdict is written with Claude, an AI by Anthropic. The numbers come from our USDA data.

Editorial policy · How we use data

Where they differ

Per 100 g, the amount in each food. Only differences of at least 25%.

More in chia seeds

  • Fiber34.4 g vs 27.3 g
  • Selenium55.2 µg vs 25.4 µg
  • Vitamin B38.83 mg vs 3.08 mg
  • Calcium631 mg vs 255 mg
  • Chromium8.5 µg vs 2.3 µg

More in flaxseeds

  • Omega-3 fatty acids22.8 g vs 17.8 g
  • Vitamin B11.64 mg vs 0.62 mg
  • Copper1.22 mg vs 0.92 mg
  • Vitamin B987 µg vs 49 µg
  • Potassium813 mg vs 407 mg

USDA records compared: Seeds, chia seeds, dried; Seeds, flaxseed.

Chia seeds vs flaxseedsPer 100 g. % DV = % Daily Value (FDA, adults).Per 100 g. % RI = % Reference Intake (EU, adults).
Per 100 gChia seedsFlaxseeds
Calories486 kcal534 kcal
Protein16.5 g (33%)18.3 g (37%) (higher)
Carbohydrates42.1 g (15%) (higher)28.9 g (11%)
Fiber34.4 g (123%) (higher)27.3 g (98%)
SugarsNo data1.55 g
Total fat30.7 g (39%)42.2 g (54%) (higher)
Saturated fat3.33 g (17%)3.66 g (18%) (higher)
Vitamin B10.62 mg (52%)1.64 mg (137%) (higher)
Copper0.92 mg (103%)1.22 mg (136%) (higher)
Manganese2.72 mg (118%) (higher)2.48 mg (108%)
Selenium55.2 µg (100%) (higher)25.4 µg (46%)
Magnesium335 mg (80%)392 mg (93%) (higher)
Vitamin B724.5 µg (82%)No data
Energy2,033 kJ / 486 kcal2,234 kJ / 534 kcal
Protein16.5 g (33%)18.3 g (37%) (higher)
Carbohydrates42.1 g (16%) (higher)28.9 g (11%)
Fiber34.4 g (higher)27.3 g
SugarsNo data1.55 g (2%)
Total fat30.7 g (44%)42.2 g (60%) (higher)
Saturated fat3.33 g (17%)3.66 g (18%) (higher)
Vitamin B10.62 mg (56%)1.64 mg (149%) (higher)
Manganese2.72 mg (136%) (higher)2.48 mg (124%)
Phosphorus860 mg (123%) (higher)642 mg (92%)
Copper0.92 mg (92%)1.22 mg (122%) (higher)
Magnesium335 mg (89%)392 mg (105%) (higher)
Selenium55.2 µg (100%) (higher)25.4 µg (46%)

● = higher amount. Source: USDA FoodData Central (FDC 170554, 169414).