Nutrition Comparison Tool
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Chia Seeds
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Flax Seeds
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 7% DV 138 calories
  • Flax Seeds 1oz (x1) 8% DV 152 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 11% DV 8.7g
  • Flax Seeds 1oz (x1) 15% DV 12g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 4% DV 12g
  • Flax Seeds 1oz (x1) 3% DV 8.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 9% DV 4.7g
  • Flax Seeds 1oz (x1) 10% DV 5.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 0% DV 0mg
  • Flax Seeds 1oz (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 5% DV 0.95g
  • Flax Seeds 1oz (x1) 5% DV 1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 35% DV 9.8g
  • Flax Seeds 1oz (x1) 28% DV 7.8g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) --% DV --g
  • Flax Seeds 1oz (x1) 1% DV 0.44g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 12% DV 2.2mg
  • Flax Seeds 1oz (x1) 9% DV 1.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 14% DV 179.2mg
  • Flax Seeds 1oz (x1) 6% DV 72.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 2% DV 115.6mg
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
Comparison Table

Table Legend

  1. Chia Seeds
  2. Flax Seeds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)		 138
(7%)		 152
(8%)
Fat (g)
(%DV)		 8.7
(11%)		 12
(15%)
Protein (g)
(%DV)		 4.7
(9%)		 5.2
(10%)
Carbohydrate (g)
(%DV)		 12
(4%)		 8.2
(3%)
Sugars (g)
(%DV)		 --
(--%)		 0.44
(1%)
Fiber (g)
(%DV)		 9.8
(35%)		 7.8
(28%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.95
(5%)		 1
(5%)
Net-Carbs (g) 2.2
0.45
Trans Fatty Acids (g) 0.04
--
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)		 179.2
(14%)		 72.4
(6%)
Iron, Fe (mg)
(%DV)		 2.2
(12%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 115.6
(2%)		 230.9
(5%)
Magnesium (mg)
(%DV)		 95.1
(23%)		 111.3
(27%)
Phosphorus, P (mg)
(%DV)		 244.2
(20%)		 182.3
(15%)
Sodium (mg)
(%DV)		 4.5
(0%)		 8.5
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.26
(29%)		 0.35
(38%)
Manganese (mg)
(%DV)		 0.77
(34%)		 0.7
(31%)
Selenium, Se (mcg)
(%DV)		 15.7
(29%)		 7.2
(13%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.45
(1%)		 0.17
(0%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.47
(39%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 2.5
(16%)		 0.87
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.28
(6%)
Vitamin B6 (mg)
(%DV)		 --
(--%)		 0.13
(8%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 13.9
(3%)		 24.7
(6%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 13.9
(3%)		 24.7
(6%)
Folate DFE (mcg)
(%)		 --
(--%)		 24.7
(6%)
Choline (mg)
(%DV)		 --
(--%)		 22.4
(4%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) --
0
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 15.3 0
Lycopene (mcg) --
0
Lut + Zeaxanthin (mcg) --
184.9
Vitamin E (mg)
(%DV)		 0.14
(1%)		 0.09
(1%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 1.2
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 1.6
2
Ash (g) 1
1
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score 4.07
0.55
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.33
Glucose (Dextrose) (g) --
0.11
Fructose (g) --
0
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (g) 0.656
2.138
Polyunsaturated Fats (g) 6.721
8.159
Omega 3s (g)
(%AI)		 5.064
(316%)		 6.479
(405%)
Omega 6s (g)
(%AI)		 1.657
(10%)		 1.676
(10%)
Omega 3 to Omega 6 Ratio 3.06
3.86
Omega 6 to Omega 3 Ratio 0.33
0.26
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 5.064
(316%)		 6.479
(405%)
Eicosapentaenoic Acid (EPA) (g) --
0
Docosapentaenoic Acid (DPA) (g) --
0
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.657
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
0.002
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) --
0
Capric Acid (10:0) (g) --
0
Lauric Acid (12:0) (g) --
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.009
0.002
Pentadecanoic Acid (15:0) (g) 0.009
0.001
Palmitic Acid (16:0) (g) 0.616
0.615
Margaric Acid (17:0) (g) 0.018
0.005
Stearic Acid (18:0) (g) 0.259
0.378
Arachidic Acid (20:0) (g) 0.026
0.015
Behenic Acid (22:0) (g) 0.009
0.015
Lignoceric Acid (24:0) (g) --
0.009
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.009
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.008
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 0.626
2.09
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.013
0.019
Docosenoic Acid (22:1) (g) --
0.004
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
0.018
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.657
1.676
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 5.064
6.479
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) --
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
0.003
Campesterol (g) --
0.013
Beta-sitosterol (g) --
0.026
Amino Acids
Food # 1 2
Weight (g) 28 28
Essential  
Histidine (mg)
(%RDI)		 151
(22%)		 134
(19%)
Isoleucine (mg)
(%RDI)		 227
(16%)		 254
(18%)
Leucine (mg)
(%RDI)		 389
(14%)		 351
(13%)
Lysine (mg)
(%RDI)		 275
(13%)		 245
(12%)
Methionine (mg)
(%RDI)		 167
(23%)		 105
(14%)
Phenylalanine (mg)
(%RDI)		 289
(33%)		 272
(31%)
Threonine (mg)
(%RDI)		 201
(19%)		 218
(21%)
Tryptophan (mg)
(%RDI)		 124
(44%)		 84
(30%)
Valine (mg)
(%RDI)		 270
(15%)		 304
(17%)
Conditional  
Arginine (mg) 609
547
Cystine (mg)
(%RDI)		 116
(40%)		 97
(34%)
Glycine (mg) 268
354
Proline (mg) 220
229
Tyrosine (mg)
(%RDI)		 160
(18%)		 140
(16%)
Non-Essential  
Alanine (mg) 296
263
Aspartic acid (mg) 480
581
Betaine (mg) --
0.88
Glutamic acid (mg) 994
1147
Hydroxyproline (mg) --
50
Serine (mg) 298
275
Data Source
Chia Seeds
USDA Food Data Central Standard Release (Common)
Flax Seeds
USDA Food Data Central Standard Release (Common)