Short answer
This page puts the Thrive cards for Chia seed and Flaxseed side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Chia seed per 100 g | Flaxseed per 100 g | Chia seed per 100 kcal | Flaxseed per 100 kcal |
|---|---|---|---|---|
| Energy | 2033 kJ / 486 kcal | 2234 kJ / 534 kcal | — | — |
| Protein | 16.54 g | 18.29 g | 3.4 g | 3.43 g |
| Carbohydrate | 42.12 g | 28.88 g | 8.67 g | 5.41 g |
| Fibre | 34.4 g | 27.3 g | 7.08 g | 5.11 g |
| Fat | 30.74 g | 42.16 g | 6.33 g | 7.9 g |
| Saturated fat | 3.33 g | 3.66 g | 0.69 g | 0.69 g |
| Monounsaturated fat | 2.31 g | 7.53 g | 0.48 g | 1.41 g |
| Polyunsaturated fat | 23.67 g | 28.73 g | 4.87 g | 5.38 g |
| Omega-3 (ALA) | 17.83 g | 22.81 g | 3.67 g | 4.27 g |
| Vitamin C | 1.6 mg | 0.6 mg | 0.33 mg | 0.11 mg |
| Vitamin E | 0.5 mg | 0.31 mg | 0.1 mg | 0.06 mg |
| Vitamin K | 0 µg | 4.3 µg | 0 µg | 0.81 µg |
| Folate | 49 µg | 87 µg | 10.08 µg | 16.29 µg |
| Thiamin (B1) | 0.62 mg | 1.64 mg | 0.13 mg | 0.31 mg |
| Riboflavin (B2) | 0.17 mg | 0.16 mg | 0.03 mg | 0.03 mg |
| Niacin (B3) | 8.83 mg | 3.08 mg | 1.82 mg | 0.58 mg |
| Pantothenic acid (B5) | 0 mg | 0.99 mg | 0 mg | 0.18 mg |
| Vitamin B6 | 0 mg | 0.47 mg | 0 mg | 0.09 mg |
| Calcium | 631 mg | 255 mg | 130 mg | 47.75 mg |
| Iron | 7.72 mg | 5.73 mg | 1.59 mg | 1.07 mg |
| Magnesium | 335 mg | 392 mg | 68.93 mg | 73.41 mg |
| Potassium | 407 mg | 813 mg | 83.74 mg | 152 mg |
| Zinc | 4.58 mg | 4.34 mg | 0.94 mg | 0.81 mg |
| Copper | 0.92 mg | 1.22 mg | 0.19 mg | 0.23 mg |
| Manganese | 2.72 mg | 2.48 mg | 0.56 mg | 0.46 mg |
| Phosphorus | 860 mg | 642 mg | 177 mg | 120 mg |
| Selenium | 55.2 µg | 25.4 µg | 11.36 µg | 4.76 µg |
| Sodium | 16 mg | 30 mg | 3.29 mg | 5.62 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- Vitamin C: Chia seed lists 1.6 mg per 100 g and Flaxseed 0.6 mg.
- calcium: Chia seed lists 631 mg per 100 g and Flaxseed 255 mg.
- potassium: Flaxseed lists 813 mg per 100 g and Chia seed 407 mg.
Form matters
Chia seed is shown as on its card (raw), and Flaxseed as on its card (raw). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for Vitamin C, Chia seed lists 1.6 mg per 100 g and Flaxseed 0.6 mg. Figures come from USDA FoodData Central and UK CoFID.