Flaxseed vs chia seed (per 100 gms edible portion)
Scientific Names: Flax – Linum usitatissimum, Chia – Salvia hispanica L.
How do flaxseed vs chia seed compare?
| Nutrient | Units | flax | chia |
|---|---|---|---|
| Proximates | |||
| Water |
g
|
8.75
|
4.90
|
| Energy |
kcal
|
492
|
525
|
| Energy |
kj
|
2059
|
2194
|
| Protein |
g
|
19.50
|
20.70
|
| Total lipid (fat) |
g
|
34.00
|
30.75
|
| Carbohydrate, by difference |
g
|
34.25
|
43.85
|
| Fiber, total dietary |
g
|
27.9
|
33.7
|
| Ash |
g
|
3.50
|
4.87
|
| Minerals | |||
| Calcium, Ca |
mg
|
199
|
631
|
| Iron, Fe |
mg
|
6.22
|
6.50
|
| Magnesium, Mg |
mg
|
362
|
466
|
| Phosphorus, P |
mg
|
498
|
948
|
| Potassium, K |
mg
|
681
|
160
|
| Sodium, Na |
mg
|
34
|
19
|
| Zinc, Zn |
mg
|
4.17
|
3.49
|
| Copper, Cu |
mg
|
1.041
|
0.188
|
| Manganese, Mn |
mg
|
3.281
|
2.167
|
| Selenium, Se |
mcg
|
5.5
|
–
|
| Vitamins | |||
| Vitamin C, total ascorbic acid |
mg
|
1.3
|
<1.0
|
| Thiamin |
mg
|
0.170
|
–
|
| Riboflavin |
mg
|
0.160
|
0.20
|
| Niacin |
mg
|
1.400
|
–
|
| Pantothenic acid |
mg
|
1.530
|
–
|
| Vitamin B-6 |
mg
|
0.927
|
0.10
|
| Folate, total |
mcg
|
278
|
–
|
| Folic acid |
mcg
|
0
|
–
|
| Folate, food |
mcg
|
278
|
–
|
| Folate, DFE |
mcg_DFE
|
278
|
–
|
| Vitamin B-12 |
mcg
|
0.00
|
–
|
| Vitamin A, IU |
IU
|
0
|
10
|
| Retinol |
mcg
|
0
|
–
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
–
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.32
|
–
|
| Lipids | |||
| Fatty acids, total saturated |
g
|
3.196
|
3.176
|
| 4:0 – Butyric |
g
|
0.000
|
–
|
| 6:0 – Caproic |
g
|
0.000
|
–
|
| 8:0 – Caprylic |
g
|
0.000
|
–
|
| 10:0 – Caproic |
g
|
0.000
|
–
|
| 12:0 – Lauric |
g
|
0.000
|
–
|
| 14:0 – Myristic |
g
|
0.000
|
0.30
|
| 15:0 – |
g
|
–
|
0.30
|
| 16:0 – Palmitic |
g
|
1.802
|
2.025
|
| 17:0 – Margaric |
g
|
–
|
0.63
|
| 18:0 – Stearic |
g
|
1.394
|
0.903
|
| 20:0 – Arachidic |
g
|
0.000
|
0.93
|
| 22:0 – Behenic |
g
|
0.000
|
0.32
|
| Fatty acids, total monounsaturated |
g
|
6.868
|
2.115
|
| 14:1 – Physeteric |
g
|
–
|
0.30
|
| 16:1 undifferentiated – Palmitoleic |
g
|
0.000
|
0.031
|
| 17:1 – |
g
|
–
|
0.000
|
| 18:1 undifferentiated – Oleic |
g
|
6.868
|
2.007
|
| 20:1 – Gondoic |
g
|
0.000
|
0.046
|
| 22:1 undifferentiated – Erucic |
g
|
0.000
|
–
|
| Fatty acids, total polyunsaturated |
g
|
22.440
|
23.335
|
| 18:2 undifferentiated – Linoleic |
g
|
4.318
|
5.785
|
| 18:3 undifferentiated – Linolenic |
g
|
18.122
|
17.55
|
| 18:4 – Stearidonic |
g
|
0.000
|
–
|
| 20:4 undifferentiated – Arachidonic |
g
|
0.000
|
0.10
|
| 20:5 n-3 – Eicosapentaenoic (EPA) |
g
|
0.000
|
0.000
|
| 22:5 n-3 – Docosapentaenoic (DPA) |
g
|
0.000
|
0.000
|
| 22:6 n-3 – Eocosahexaenoic (DHA) |
g
|
0.000
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
| Other | |||
| Lignans |
mg/g
|
0.8-3.7
|
|
| Caffeine |
mg
|
0
|
–
|
| Theobromine |
mg
|
0
|
–
|
| Antioxidants | |||
| Nonhydrolized | |||
| Caffeic acid |
mol
|
–
|
0.66 x 10 -3
|
| Chlorogenic acid |
mol
|
–
|
0.71 x 10 -3
|
| Hydrolized | |||
| Myricetin |
mol
|
–
|
0.31 x 10 -3
|
| Quercetin |
mol
|
–
|
0.02 x 10 -3
|
| Kaempferol |
mol
|
–
|
0.11 x 10 -3
|
| Caffeic acid |
mol
|
1.35 x 10 -3
|
|
| Amino Acids (as grams/100 gm protein) | |||
| Alanine |
gm/100gm
|
4.4
|
4.4
|
| Arginine |
gm/100gm
|
9.2
|
9.9
|
| Aspartic acid |
gm/100gm
|
9.3
|
7.6
|
| Cystine |
gm/100gm
|
1.1
|
1.5
|
| Glutamic acid |
gm/100gm
|
19.6
|
15.0
|
| Glycine |
gm/100gm
|
5.8
|
4.2
|
| Histidine |
gm/100gm
|
2.2
|
2.6
|
| Isoleucine |
gm/100gm
|
4.0
|
3.2
|
| Leucine |
gm/100gm
|
5.8
|
5.9
|
| Lysine |
gm/100gm
|
3.9
|
4.4
|
| Methionine |
gm/100gm
|
1.5
|
0.4
|
| Phenylalanine |
gm/100gm
|
4.6
|
4.8
|
| Proline |
gm/100gm
|
3.5
|
4.4
|
| Serine |
gm/100gm
|
4.5
|
4.4
|
| Threonine |
gm/100gm
|
3.6
|
3.4
|
| Tryptophan |
gm/100gm
|
1.8
|
1.3
|
| Tyrosine |
gm/100gm
|
2.3
|
2.8
|
| Valine |
gm/100gm
|
4.6
|
5.2
|
NOTE: dashes shown where data is unavailable or analyses have not been done
Data Sources:
Flaxseed:
1. https://www.nal.usda.gov/fnic/foodcomp
Note: per USDA Nutrient Database, up to 12 percent flax seed can safely be used as an ingredient in food
2. The Flax Council of Canada. 2002. The nutritional analysis of flaxseed, from: www.flaxcouncil.ca
Chia seed:
1. https://www.nal.usda.gov/fnic/foodcomp
2. Ayerza, R. and W. Coates. 1999. An omega-3 fatty acid enriched chia diet: its influence on egg fatty acid composition, cholesterol and oil
content. Can. J. Anim. Sci. 79:53-58.
3. Bushway, A.A., P.R. Belya, and R.J. Bushway. 1981. Chia seed as a source of oil, polysaccharide, and protein. J. Food Sci. 46:1349-1356.
4. Taga, M.S., E.E. Miller, and D.E. Pratt. 1984. Chia seeds as a source of natrual lipid antioxidants. J. Am. Oil Chem. Soc. 61:928-931.
5. Ting, I.P., J.H. Brown, H.H. Naqvi, J. Kumamoto, and M. Matsumura. 1990. Chia: a potential oil crop for arid zones. Pages 197-200 in New Industrial Crops and Products. H.H. Naqvi, A. Estilai, and I.P. Ting ed. Proceedings of the 1st International Conference on New Industrial Crops and Products, Riverside, CA. Office of Arid Lands Studies, College of Ag, The University of Arizona.
6. Weber, C.W., H.S. Gentry, E.A. Kohlhepp, and P.R. McCrohan. 1991. The nutritional and chemical evaluation of chia seeds. Ecology of Food and Nutrition, 26:119-125.
