Nutrition Comparison Tool
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Chia Seeds
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Chia Seeds
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Flax Seeds
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Chia Seeds 1 oz (x1) 7% DV 138 calories
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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. Chia Seeds
  3. Flax Seeds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 28
Calories
(%DV)		 138
(7%)		 138
(7%)		 152
(8%)
Fat (g)
(%DV)		 8.7
(11%)		 8.7
(11%)		 12
(15%)
Protein (g)
(%DV)		 4.7
(9%)		 4.7
(9%)		 5.2
(10%)
Carbohydrate (g)
(%DV)		 12
(4%)		 12
(4%)		 8.2
(3%)
Sugars (g)
(%DV)		 --
(--%)		 --
(--%)		 0.44
(1%)
Fiber (g)
(%DV)		 9.8
(35%)		 9.8
(35%)		 7.8
(28%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.95
(5%)		 0.95
(5%)		 1
(5%)
Net-Carbs (g) 2.2
2.2
0.45
Trans Fatty Acids (g) 0.04
0.04
--
  Minerals
Food # 1 2 3
Weight (g) 28 28 28
Calcium (mg)
(%DV)		 179.2
(14%)		 179.2
(14%)		 72.4
(6%)
Iron, Fe (mg)
(%DV)		 2.2
(12%)		 2.2
(12%)		 1.6
(9%)
Potassium, K (mg)
(%DV)		 115.6
(2%)		 115.6
(2%)		 230.9
(5%)
Magnesium (mg)
(%DV)		 95.1
(23%)		 95.1
(23%)		 111.3
(27%)
Phosphorus, P (mg)
(%DV)		 244.2
(20%)		 244.2
(20%)		 182.3
(15%)
Sodium (mg)
(%DV)		 4.5
(0%)		 4.5
(0%)		 8.5
(0%)
Zinc, Zn (mg)
(%DV)		 1.3
(12%)		 1.3
(12%)		 1.2
(11%)
Copper, Cu (mg)
(%DV)		 0.26
(29%)		 0.26
(29%)		 0.35
(38%)
Manganese (mg)
(%DV)		 0.77
(34%)		 0.77
(34%)		 0.7
(31%)
Selenium, Se (mcg)
(%DV)		 15.7
(29%)		 15.7
(29%)		 7.2
(13%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 28
Vitamin A, RAE (mcg)
(%DV)		 --
(--%)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.45
(1%)		 0.45
(1%)		 0.17
(0%)
Thiamin (B1) (mg)
(%DV)		 0.18
(15%)		 0.18
(15%)		 0.47
(39%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.05
(4%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 2.5
(16%)		 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%)		 13.9
(3%)		 24.7
(6%)
Folic acid (mcg)
(%)		 --
(--%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 13.9
(3%)		 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%)		 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 15.3 0
Lycopene (mcg) --
--
0
Lut + Zeaxanthin (mcg) --
--
184.9
Vitamin E (mg)
(%DV)		 0.14
(1%)		 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 3
Weight (g) 28 28 28
Water (g) 1.6
1.6
2
Ash (g) 1
1
1
Alcohol (g) --
--
0
Caffeine (mg) --
--
0
Theobromine (mg) --
--
0
PRAL score 4.07
4.07
0.55
  Carbohydrates
Food # 1 2 3
Weight (g) 28 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 3
Weight (g) 28 28 28
Monounsaturated Fats (g) 0.656
0.656
2.138
Polyunsaturated Fats (g) 6.721
6.721
8.159
Omega 3s (g)
(%AI)		 5.064
(316%)		 5.064
(316%)		 6.479
(405%)
Omega 6s (g)
(%AI)		 1.657
(10%)		 1.657
(10%)		 1.676
(10%)
Omega 3 to Omega 6 Ratio 3.06
3.06
3.86
Omega 6 to Omega 3 Ratio 0.33
0.33
0.26
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 5.064
(316%)		 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
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
0.009
0.002
Pentadecanoic Acid (15:0) (g) 0.009
0.009
0.001
Palmitic Acid (16:0) (g) 0.616
0.616
0.615
Margaric Acid (17:0) (g) 0.018
0.018
0.005
Stearic Acid (18:0) (g) 0.259
0.259
0.378
Arachidic Acid (20:0) (g) 0.026
0.026
0.015
Behenic Acid (22:0) (g) 0.009
0.009
0.015
Lignoceric Acid (24:0) (g) --
--
0.009
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.009
0.009
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.008
0.008
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0
0
--
Oleic Acid (18:1) (g) 0.626
0.626
2.09
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.013
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
1.657
1.676
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 5.064
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 3
Weight (g) 28 28 28
Essential  
Histidine (mg)
(%RDI)		 151
(22%)		 151
(22%)		 134
(19%)
Isoleucine (mg)
(%RDI)		 227
(16%)		 227
(16%)		 254
(18%)
Leucine (mg)
(%RDI)		 389
(14%)		 389
(14%)		 351
(13%)
Lysine (mg)
(%RDI)		 275
(13%)		 275
(13%)		 245
(12%)
Methionine (mg)
(%RDI)		 167
(23%)		 167
(23%)		 105
(14%)
Phenylalanine (mg)
(%RDI)		 289
(33%)		 289
(33%)		 272
(31%)
Threonine (mg)
(%RDI)		 201
(19%)		 201
(19%)		 218
(21%)
Tryptophan (mg)
(%RDI)		 124
(44%)		 124
(44%)		 84
(30%)
Valine (mg)
(%RDI)		 270
(15%)		 270
(15%)		 304
(17%)
Conditional  
Arginine (mg) 609
609
547
Cystine (mg)
(%RDI)		 116
(40%)		 116
(40%)		 97
(34%)
Glycine (mg) 268
268
354
Proline (mg) 220
220
229
Tyrosine (mg)
(%RDI)		 160
(18%)		 160
(18%)		 140
(16%)
Non-Essential  
Alanine (mg) 296
296
263
Aspartic acid (mg) 480
480
581
Betaine (mg) --
--
0.88
Glutamic acid (mg) 994
994
1147
Hydroxyproline (mg) --
--
50
Serine (mg) 298
298
275
Data Source
Chia Seeds
USDA Food Data Central Standard Release (Common)
Chia Seeds
USDA Food Data Central Standard Release (Common)
Flax Seeds
USDA Food Data Central Standard Release (Common)