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#1: Chia Seeds
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#2: Flax Seeds
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Nutrition Comparison of Chia Seeds and Flax Seeds

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Calorie Comparison


2000 calories = Full Bar
  • Chia Seeds100 grams (x1)24% DV
  • Flax Seeds100 grams (x1)27% DV

Fat Comparison


65g = Full Bar
  • Chia Seeds100 grams (x1)47% DV
  • Flax Seeds100 grams (x1)65% DV

Carbohydrate Comparison


300g = Full Bar
  • Chia Seeds100 grams (x1)14% DV
  • Flax Seeds100 grams (x1)10% DV

Protein Comparison


50g = Full Bar
  • Chia Seeds100 grams (x1)33% DV
  • Flax Seeds100 grams (x1)37% DV

Cholesterol Comparison


300mg = Full Bar
  • Chia Seeds100 grams (x1)0% DV
  • Flax Seeds100 grams (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Chia Seeds100 grams (x1)138% DV
  • Flax Seeds100 grams (x1)109% DV

Sugar Comparison


50g = Full Bar
  • Chia Seeds100 grams (x1)~% DV
  • Flax Seeds100 grams (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Chia Seeds100 grams (x1)43% DV
  • Flax Seeds100 grams (x1)32% DV

Calcium Comparison


1300mg = Full Bar
  • Chia Seeds100 grams (x1)49% DV
  • Flax Seeds100 grams (x1)20% DV

Potassium Comparison


4700mg = Full Bar
  • Chia Seeds100 grams (x1)9% DV
  • Flax Seeds100 grams (x1)17% DV
Macronutrients
Food ##1#2
Weight (g)100100
Calories
(%DV)
486
(24%)
534
(27%)
Fat (g)
(%DV)
30.7
(47%)
42.2
(65%)
Protein (g)
(%DV)
16.5
(33%)
18.3
(37%)
Carbohydrates (g)
(%DV)
42.1
(14%)
28.9
(10%)
Sugar (g)
(%DV)
~
(~%)
1.6
(3%)
Fiber (g)
(%DV)
34.4
(138%)
27.3
(109%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3.3
(17%)
3.7
(18%)
Net Carbs (g)7.71.6
Trans Fats (g)0.1~
Minerals
Food ##1#2
Weight (g)100100
Calcium (mg)
(%DV)
631
(49%)
255
(20%)
Iron (mg)
(%DV)
7.7
(43%)
5.7
(32%)
Potassium (mg)
(%DV)
407
(9%)
813
(17%)
Magnesium (mg)
(%DV)
335
(80%)
392
(93%)
Phosphorus (mg)
(%DV)
860
(69%)
642
(51%)
Sodium (mg)
(%DV)
16
(1%)
30
(1%)
Zinc (mg)
(%DV)
4.6
(42%)
4.3
(39%)
Copper (mg)
(%DV)
0.9
(103%)
1.2
(136%)
Manganese (mg)
(%DV)
2.7
(118%)
2.5
(108%)
Selenium (μg)
(%DV)
55.2
(100%)
25.4
(46%)
Fluoride (μg)~~
Vitamins
Food ##1#2
Weight (g)100100
Vitamin A, RAE (μg)
(%DV)
~
(~%)
0
(0%)
Vitamin C (mg)
(%DV)
1.6
(2%)
0.6
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.6
(52%)
1.6
(137%)
Riboflavin (B2) (mg)
(%DV)
0.2
(13%)
0.2
(12%)
Niacin (B3) (mg)
(%DV)
8.8
(55%)
3.1
(19%)
Pantothenic acid (B5) (mg)
(%DV)
~
(~%)
1
(20%)
Vitamin B6 (mg)
(%DV)
~
(~%)
0.5
(28%)
Folate (B9) (μg)
(%DV)
49
(12%)
87
(22%)
Folic acid (μg)
(%DV)
~
(~%)
0
(0%)
Food Folate (μg)
(%DV)
49
(12%)
87
(22%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
~
(~%)
87
(22%)
Choline (mg)
(%DV)
~
(~%)
78.7
(14%)
Retinol (μg)~0
Vitamin A (IU)
(%DV)
54
(2%)
0
(0%)
Beta Carotene (μg)
(%DV)
~
(~%)
0
(0%)
Alpha Carotene (μg)
(%DV)
~
(~%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
~
(~%)
0
(0%)
Lycopene (μg)~0
Lutein + Zeaxanthin (μg)~651
Vitamin E (mg)
(%DV)
0.5
(3%)
0.3
(2%)
Vitamin D (μg)
(%DV)
~
(~%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~
Vitamin D3 (Cholecalciferol) (μg)~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
~
(~%)
4.3
(4%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0
Menaquinone-4 (μg)~~
Other
Food ##1#2
Weight (g)100100
Water (g)5.87
Ash (g)54
Alcohol (g)~0
Caffeine (mg)~0
Theobromine (mg)~0
Carbohydrates
Food ##1#2
Weight (g)100100
Sucrose (g)~1.2
Glucose (g)~0.4
Fructose (g)~0
Lactose (g)~0
Maltose (g)~0
Galactose (g)~0
Starch (g)~~
Fats
Food ##1#2
Weight (g)100100
Omega 3s (mg)
(%DV)
17830
(1114%)
22813
(1426%)
Omega 6s (mg)58355910
Omega 3 to Omega 6 Ratio3.063.86
Omega 6 to Omega 3 Ratio0.330.26
4:0 (mg)~0
6:0 (mg)~0
8:0 (mg)~0
10:0 (mg)~0
12:0 (mg)~0
13:0 (mg)~~
14:0 (mg)308
15:0 (mg)305
16:0 (mg)21702165
17:0 (mg)6318
18:0 (mg)9121330
20:0 (mg)9352
22:0 (mg)3252
24:0 (mg)~31
Monosaturated Fats (mg)23097527
14:1 (mg)30~
15:1 (mg)~~
16:1 undifferentiated (mg)2924
16:1 c (mg)~~
16:1 t (mg)~~
17:1 (mg)0~
18:1 undifferentiated (mg)22037359
18:1 c (mg)~~
18:1 t (mg)~~
18:1-11 t (18:1t n-7) (mg)~~
20:1 (mg)4667
22:1 undifferentiated (mg)~13
22:1 c (mg)~~
22:1 t (mg)~~
24:1 c (mg)~64
Polyunsaturated Fats (mg)2366528730
18:2 undifferentiated (mg)58355903
18:2 n-6 c,c (mg)5835~
18:2 CLAs (mg)~~
18:2 t,t (mg)~~
18:2 i (mg)~~
18:2 t not further defined (mg)~~
18:3 undifferentiated (mg)1783022813
Alpha Linolenic Acid (ALA) (mg)17830~
18:3 n-6 c,c,c (mg)~~
18:3i (mg)~~
18:4 (mg)~0
20:2 n-6 c,c (mg)~7
20:3 undifferentiated (mg)~~
20:3 n-3 (mg)~~
20:3 n-6 (mg)~~
20:4 undifferentiated (mg)~0
20:4 n-6 (mg)~~
Eicosapentaenoic Acid (EPA) (mg)~0
21:5 (mg)~~
22:4 (mg)~~
Docosapentaenoic Acid (DPA) (mg)~0
Docosahexaenoic Acid (DHA) (mg)~0
Fatty acids, total trans-monoenoic (mg)~~
Fatty acids, total trans-polyenoic (mg)~~
Phytosterols (mg)~~
Stigmasterol (mg)~11
Campesterol (mg)~45
Beta-sitosterol (mg)~90
Amino Acids
Food ##1#2
Weight (g)100100
Betaine (mg)~3
Tryptophan (mg)
(%DV)
436
(156%)
297
(106%)
Threonine (mg)
(%DV)
709
(68%)
766
(73%)
Isoleucine (mg)
(%DV)
801
(57%)
896
(64%)
Leucine (mg)
(%DV)
1371
(50%)
1235
(45%)
Lysine (mg)
(%DV)
970
(46%)
862
(41%)
Methionine (mg)
(%DV)
588
(81%)
370
(51%)
Cystine (mg)
(%DV)
407
(142%)
340
(118%)
Phenylalanine (mg)
(%DV)
1016
(116%)
957
(109%)
Tyrosine (mg)
(%DV)
563
(64%)
493
(56%)
Valine (mg)
(%DV)
950
(52%)
1072
(59%)
Arginine (mg)21431925
Histidine (mg)
(%DV)
531
(76%)
472
(67%)
Alanine (mg)1044925
Aspartic acid (mg)16892046
Glutamic acid (mg)35004039
Glycine (mg)9431248
Proline (mg)776806
Serine (mg)1049970
Hydroxyproline (mg)~175

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.