Per 100 g, Chia seeds (dried) and Flaxseed compared on the 28 of 34 nutrients where both records have a usable value. Chia seeds is higher in 17, Flaxseed is higher in 9 and 2 are equal. Content in the food is compared, not absorption.
Vitamins
Vitamins per 100 g
Nutrient
Chia seeds
Flaxseed
Higher
Vitamin A (RAE / retinol equivalent)
2 µg
0 µg
not compared
Vitamin C
1.6 mg
0.6 mg
Chia seeds
Vitamin D
0 µg
0 µg
Equal
Vitamin E
0.5 mg
0.31 mg
Chia seeds
Vitamin K (phylloquinone)
no usable value
4.3 µg
not compared
Thiamin (B1)
0.5 mg
1.64 mg
Flaxseed
Riboflavin (B2)
0.17 mg
0.161 mg
Chia seeds
Niacin (B3)
8.68 mg
3.08 mg
Chia seeds
Pantothenic acid (B5)
no usable value
0.985 mg
not compared
Vitamin B6
0.202 mg
0.473 mg
Flaxseed
Biotin (B7)
14.5 µg
no usable value
not compared
Folate (total)
49 µg
87 µg
Flaxseed
Vitamin B12
0 µg
0 µg
Equal
Choline
no usable value
78.7 mg
not compared
Minerals
Minerals per 100 g
Nutrient
Chia seeds
Flaxseed
Higher
Calcium
595 mg
255 mg
Chia seeds
Iron
6.04 mg
5.73 mg
Chia seeds
Magnesium
326 mg
392 mg
Flaxseed
Phosphorus
691 mg
642 mg
Chia seeds
Potassium
642 mg
813 mg
Flaxseed
Sodium
0 mg
30 mg
Flaxseed
Zinc
5.56 mg
4.34 mg
Chia seeds
Copper
1.57 mg
1.22 mg
Chia seeds
Manganese
7.56 mg
2.48 mg
Chia seeds
Selenium
55.2 µg
25.4 µg
Chia seeds
Iodine
no usable value
no usable value
not compared
Amino acids
Amino acids per 100 g
Nutrient
Chia seeds
Flaxseed
Higher
Tryptophan
0.436 g
0.297 g
Chia seeds
Threonine
0.709 g
0.766 g
Flaxseed
Isoleucine
0.801 g
0.896 g
Flaxseed
Leucine
1.37 g
1.24 g
Chia seeds
Lysine
0.97 g
0.862 g
Chia seeds
Methionine
0.588 g
0.37 g
Chia seeds
Phenylalanine
1.02 g
0.957 g
Chia seeds
Valine
0.95 g
1.07 g
Flaxseed
Histidine
0.531 g
0.472 g
Chia seeds
Sources and limitations
Chia seeds: USDA FoodData Central, Foundation Foods, record 2710819 (2026-10-29 (JSON)).
Flaxseed: USDA FoodData Central, SR Legacy, record 169414 (2018-04 (CSV)).
These foods are in different forms (Chia seeds: raw_dried; Flaxseed: unspecified); per-100 g values are not like-for-like.
Values come from different source datasets (different laboratories, years and methods).
Content in the food is compared; absorption and bioavailability are not.
A nutrient shown as “not compared” has no usable value in one of the records (missing, trace or defined differently); it is never counted as zero.
Not medical advice; no recommended intakes are shown.
