Food vs food · USDA FNDDS 2021–2023
Chia seeds vs flax seeds
Per 100 grams, USDA’s figures are higher for chia seeds in 18 of the 65 nutrients it reports, and for flax seeds in 17. The widest gaps against the Daily Value: more fiber (34.4 g vs 23.1 g), niacin and calcium in chia seeds; more selenium (136 µg vs 55.2 µg), copper and magnesium in flax seeds. Energy: 486 kcal for chia seeds, 545 kcal for flax seeds.
Every nutrient, side by side
FNDDS has no usual serving for Chia seeds or Flax seeds, so this compares 100 g of each.
Chia seeds
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 486 kcal | |
| Protein | 16.5 g | |
| Carbohydrates | 42.1 g (more) | |
| Fat | 30.7 g | |
| Alcohol | 0 g | |
| Water | 5.8 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.33 g (more) | 17% |
| Monounsaturated fat | 2.31 g | |
| Polyunsaturated fat | 23.7 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.03 g (more) | |
| SFA 16:0 (palmitic) | 2.17 g (more) | |
| SFA 18:0 (stearic) | 0.91 g | |
| MUFA 16:1 (palmitoleic) | 0.03 g (more) | |
| MUFA 18:1 (oleic) | 2.2 g | |
| MUFA 20:1 (gadoleic) | 0.05 g | |
| MUFA 22:1 (erucic) | 0.01 g | |
| PUFA 18:2 (linoleic) | 5.84 g (more) | |
| PUFA 18:3 (linolenic) | 17.8 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 34.4 g (more) | 123% |
| Sugars | 1.55 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 1.6 mg (more) | 2% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.5 mg (more) | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.7 µg | 3% |
| Thiamin (B1) | 0.62 mg (more) | 52% |
| Riboflavin (B2) | 0.17 mg (more) | 13% |
| Niacin (B3) | 8.83 mg (more) | 55% |
| Vitamin B6 | 0.39 mg | 23% |
| Folate | 49 µg (more) | |
| Folate, DFE | 49 µg (more) | 12% |
| Folate, food | 49 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 78.7 mg | 14% |
| Minerals | ||
| Calcium | 631 mg (more) | 49% |
| Iron | 7.72 mg (more) | 43% |
| Magnesium | 335 mg | 80% |
| Phosphorus | 860 mg (more) | 69% |
| Potassium | 407 mg | 9% |
| Sodium | 16 mg | 1% |
| Zinc | 4.58 mg | 42% |
| Copper | 0.92 mg | 103% |
| Selenium | 55.2 µg | 100% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Flax seeds
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 545 kcal (more) | |
| Protein | 18 g (more) | |
| Carbohydrates | 34.4 g | |
| Fat | 37.3 g (more) | |
| Alcohol | 0 g | |
| Water | 6.8 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.28 g | 16% |
| Monounsaturated fat | 5.94 g (more) | |
| Polyunsaturated fat | 24.7 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 1.91 g | |
| SFA 18:0 (stearic) | 1.19 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.02 g | |
| MUFA 18:1 (oleic) | 5.76 g (more) | |
| MUFA 20:1 (gadoleic) | 0.16 g (more) | |
| MUFA 22:1 (erucic) | 0.01 g | |
| PUFA 18:2 (linoleic) | 5.26 g | |
| PUFA 18:3 (linolenic) | 19.4 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 23.1 g | 83% |
| Sugars | 1.55 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 651 µg (more) | |
| Vitamin C | 0.6 mg | 1% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.7 µg | 3% |
| Thiamin (B1) | 0.54 mg | 45% |
| Riboflavin (B2) | 0.16 mg | 12% |
| Niacin (B3) | 3.76 mg | 23% |
| Vitamin B6 | 0.39 mg | 23% |
| Folate | 41 µg | |
| Folate, DFE | 41 µg | 10% |
| Folate, food | 41 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 78.7 mg | 14% |
| Minerals | ||
| Calcium | 230 mg | 18% |
| Iron | 5.78 mg | 32% |
| Magnesium | 372 mg (more) | 89% |
| Phosphorus | 556 mg | 44% |
| Potassium | 793 mg (more) | 17% |
| Sodium | 37 mg (more) | 2% |
| Zinc | 4.74 mg (more) | 43% |
| Copper | 1.34 mg (more) | 149% |
| Selenium | 136 µg (more) | 247% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Chia seeds is FNDDS’s “Chia seeds” and flax seeds is “Flax seeds”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
Calorie Tape logs these same USDA foods with all 65 nutrients, offline, and shows which foods your day’s potassium, fiber or iron came from. No account, and your log stays on your iPhone.
More comparisons
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
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