USDA-derived comparison
Chia Seeds vs Flaxseed (Linseed)
Chia Seeds leads for Calcium, Iron and Selenium; Flaxseed (Linseed) answers with Vitamin B1, Folate and Vitamin B6.
Who each is for: Choose chia Seeds for calcium and iron. Choose flaxseed (Linseed) for vitamin B1 and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Chia Seeds
Typical serving: 2 tbsps (24g)
41/100
Flaxseed (Linseed)
Typical serving: 2 tbsp (14g)
38/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Chia Seeds | Flaxseed (Linseed) |
|---|---|---|
| Calories | 486 kcal | 534 kcal |
| Protein | 17 g | 18 g |
| Carbs | 42 g | 29 g |
| Fat | 31 g | 42 g |
| Fiber | 34 g | 27 g |
| Sat fat | 3 g | 4 g |
| Sodium | 16 mg | 30 mg |
| Potassium | 407 mg | 813 mg |
| Calcium | 631 mg | 255 mg |
| Iron | 7.7 mg | 5.7 mg |
| Magnesium | 335 mg | 392 mg |
| Zinc | 4.6 mg | 4.3 mg |
| Vitamin C | 2 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 49 µg | 87 µg |
Servings differ: 2 tbsps of chia seeds is about 24g, 2 tbsp of flaxseed (linseed) about 14g. Scale accordingly before deciding anything on the 100g basis alone.
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