Seeds vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, chia seeds, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 486
Seeds 534
Protein (g)
Seeds 16.5
Seeds 18.3
Carbs (g)
Seeds 42.1
Seeds 28.9
Fat (g)
Seeds 30.7
Seeds 42.2
Fiber (g)
Seeds 34.4
Seeds 27.3
Quick answers
Which has more protein?
Seeds, flaxseed — 18.3g vs 16.5g per 100g.
Which has fewer calories?
Seeds, chia seeds, dried — 486 vs 534 kcal per 100g.
Which is more nutrient-dense?
Seeds, chia seeds, dried scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 486 kcal | 534 kcal | -9% |
| Macronutrients | |||
| Water | 5.80 g | 6.96 g | -17% |
| Protein | 16.5 g | 18.3 g | -10% |
| Total lipid (fat) | 30.7 g | 42.2 g | -27% |
| Carbohydrate, by difference | 42.1 g | 28.9 g | +46% |
| Fiber, total dietary | 34.4 g | 27.3 g | +26% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.33 g | 3.66 g | -9% |
| Fatty acids, total monounsaturated | 2.31 g | 7.53 g | -69% |
| Fatty acids, total trans | 0.140 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | 0.600 mg | +167% |
| Thiamin (Vitamin B1) | 0.620 mg | 1.64 mg | -62% |
| Riboflavin (Vitamin B2) | 0.170 mg | 0.161 mg | +6% |
| Niacin (Vitamin B3) | 8.83 mg | 3.08 mg | +187% |
| Pantothenic acid (Vitamin B5) | — | 0.985 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.473 mg | |
| Biotin (Vitamin B7) | 49.0 ug | 87.0 ug | -44% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 78.7 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | 0.310 mg | +61% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 631 mg | 255 mg | +147% |
| Iron, Fe | 7.72 mg | 5.73 mg | +35% |
| Magnesium, Mg | 335 mg | 392 mg | -15% |
| Phosphorus, P | 860 mg | 642 mg | +34% |
| Potassium, K | 407 mg | 813 mg | -50% |
| Sodium, Na | 16.0 mg | 30.0 mg | -47% |
| Zinc, Zn | 4.58 mg | 4.34 mg | +6% |
| Copper, Cu | 0.924 mg | 1.22 mg | -24% |
| Manganese, Mn | 2.72 mg | 2.48 mg | +10% |
| Selenium, Se | 55.2 ug | 25.4 ug | +117% |
| Other Nutrients | |||
| Energy | 2034 kj | 2234 kj | -9% |
| Ash | 4.80 g | 3.72 g | +29% |
| Total Sugars | — | 1.55 g | |
| Sucrose | — | 1.15 g | |
| Glucose | — | 0.400 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | 87.0 ug | -44% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 87.0 ug | |
| Betaine | — | 3.10 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 54.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 651 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 20.0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.350 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 4.30 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.030 g | 0.008 g | +275% |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | 0.005 g | +500% |
| SFA 16:0 (Palmitic acid) | 2.17 g | 2.16 g | = |
| SFA 17:0 (Margaric acid) | 0.063 g | 0.018 g | +250% |
| SFA 18:0 (Stearic acid) | 0.912 g | 1.33 g | -31% |
| SFA 20:0 (Arachidic acid) | 0.093 g | 0.052 g | +79% |
| SFA 22:0 (Behenic acid) | 0.032 g | 0.052 g | -38% |
| SFA 24:0 (Lignoceric acid) | — | 0.031 g | |
| MUFA 14:1 (Myristoleic acid) | 0.030 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.029 g | 0.024 g | +21% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.20 g | 7.36 g | -70% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.046 g | 0.067 g | -31% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.013 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.064 g | |
| Fatty acids, total polyunsaturated | 23.7 g | 28.7 g | -18% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.84 g | 5.90 g | -1% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.84 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 17.8 g | 22.8 g | -22% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 17.8 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.007 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Stigmasterol | — | 11.0 mg | |
| Campesterol | — | 45.0 mg | |
| Beta-sitosterol | — | 90.0 mg | |
| Tryptophan (EAA) | 0.436 g | 0.297 g | +47% |
| Threonine (EAA) | 0.709 g | 0.766 g | -7% |
| Isoleucine (EAA, BCAA) | 0.801 g | 0.896 g | -11% |
| Leucine (EAA, BCAA) | 1.37 g | 1.24 g | +11% |
| Lysine (EAA) | 0.970 g | 0.862 g | +13% |
| Methionine (EAA) | 0.588 g | 0.370 g | +59% |
| Cystine (conditionally essential) | 0.407 g | 0.340 g | +20% |
| Phenylalanine (EAA) | 1.02 g | 0.957 g | +6% |
| Tyrosine (conditionally essential) | 0.563 g | 0.493 g | +14% |
| Valine (EAA, BCAA) | 0.950 g | 1.07 g | -11% |
| Arginine (conditionally essential) | 2.14 g | 1.92 g | +11% |
| Histidine (EAA) | 0.531 g | 0.472 g | +13% |
| Alanine | 1.04 g | 0.925 g | +13% |
| Aspartic acid | 1.69 g | 2.05 g | -17% |
| Glutamic acid | 3.50 g | 4.04 g | -13% |
| Glycine (conditionally essential) | 0.943 g | 1.25 g | -24% |
| Proline (conditionally essential) | 0.776 g | 0.806 g | -4% |
| Serine | 1.05 g | 0.970 g | +8% |
| Hydroxyproline | — | 0.175 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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