| Nutrient | Units | flax | chia |
|---|---|---|---|
| Proximates | |||
| Water | g
| 8.75
| 4.90
|
| Energy | kcal
| 492
| 525
|
| Energy | kj
| 2059
| 2194
|
| Protein | g
| 19.50
| 20.70
|
| Total lipid (fat) | g
| 34.00
| 30.75
|
| Carbohydrate, by difference | g
| 34.25
| 43.85
|
| Fiber, total dietary | g
| 27.9
| 33.7
|
| Ash | g
| 3.50
| 4.87
|
| Minerals | |||
| Calcium, Ca | mg
| 199
| 631
|
| Iron, Fe | mg
| 6.22
| 6.50
|
| Magnesium, Mg | mg
| 362
| 466
|
| Phosphorus, P | mg
| 498
| 948
|
| Potassium, K | mg
| 681
| 160
|
| Sodium, Na | mg
| 34
| 19
|
| Zinc, Zn | mg
| 4.17
| 3.49
|
| Copper, Cu | mg
| 1.041
| 0.188
|
| Manganese, Mn | mg
| 3.281
| 2.167
|
| Selenium, Se | mcg
| 5.5
| -
|
| Vitamins | |||
| Vitamin C, total ascorbic acid | mg
| 1.3
| <1.0
|
| Thiamin | mg
| 0.170
| -
|
| Riboflavin | mg
| 0.160
| 0.20
|
| Niacin | mg
| 1.400
| -
|
| Pantothenic acid | mg
| 1.530
| -
|
| Vitamin B-6 | mg
| 0.927
| 0.10
|
| Folate, total | mcg
| 278
| -
|
| Folic acid | mcg
| 0
| -
|
| Folate, food | mcg
| 278
| -
|
| Folate, DFE | mcg_DFE
| 278
| -
|
| Vitamin B-12 | mcg
| 0.00
| -
|
| Vitamin A, IU | IU
| 0
| 10
|
| Retinol | mcg
| 0
| -
|
| Vitamin A, RAE | mcg_RAE
| 0
| -
|
| Vitamin E (alpha-tocopherol) | mg
| 0.32
| -
|
| Lipids | |||
| Fatty acids, total saturated | g
| 3.196
| 3.176
|
| 4:0 - Butyric | g
| 0.000
| -
|
| 6:0 - Caproic | g
| 0.000
| -
|
| 8:0 - Caprylic | g
| 0.000
| -
|
| 10:0 - Caproic | g
| 0.000
| -
|
| 12:0 - Lauric | g
| 0.000
| -
|
| 14:0 - Myristic | g
| 0.000
| 0.30
|
| 15:0 - | g
| -
| 0.30
|
| 16:0 - Palmitic | g
| 1.802
| 2.025
|
| 17:0 - Margaric | g
| -
| 0.63
|
| 18:0 - Stearic | g
| 1.394
| 0.903
|
| 20:0 - Arachidic | g
| 0.000
| 0.93
|
| 22:0 - Behenic | g
| 0.000
| 0.32
|
| Fatty acids, total monounsaturated | g
| 6.868
| 2.115
|
| 14:1 - Physeteric | g
| -
| 0.30
|
| 16:1 undifferentiated - Palmitoleic | g
| 0.000
| 0.031
|
| 17:1 - | g
| -
| 0.000
|
| 18:1 undifferentiated - Oleic | g
| 6.868
| 2.007
|
| 20:1 - Gondoic | g
| 0.000
| 0.046
|
| 22:1 undifferentiated - Erucic | g
| 0.000
| -
|
| Fatty acids, total polyunsaturated | g
| 22.440
| 23.335
|
| 18:2 undifferentiated - Linoleic | g
| 4.318
| 5.785
|
| 18:3 undifferentiated - Linolenic | g
| 18.122
| 17.55
|
| 18:4 - Stearidonic | g
| 0.000
| -
|
| 20:4 undifferentiated - Arachidonic | g
| 0.000
| 0.10
|
| 20:5 n-3 - Eicosapentaenoic (EPA) | g
| 0.000
| 0.000
|
| 22:5 n-3 - Docosapentaenoic (DPA) | g
| 0.000
| 0.000
|
| 22:6 n-3 - Eocosahexaenoic (DHA) | g
| 0.000
| 0.000
|
| Cholesterol | mg
| 0
| 0
|
| Other | |||
| Lignans | mg/g
| 0.8-3.7
| |
| Caffeine | mg
| 0
| -
|
| Theobromine | mg
| 0
| -
|
| Antioxidants | |||
| Nonhydrolized | |||
| Caffeic acid | mol
| -
| 0.66 x 10 -3
|
| Chlorogenic acid | mol
| -
| 0.71 x 10 -3
|
| Hydrolized | |||
| Myricetin | mol
| -
| 0.31 x 10 -3
|
| Quercetin | mol
| -
| 0.02 x 10 -3
|
| Kaempferol | mol
| -
| 0.11 x 10 -3
|
| Caffeic acid | mol
| 1.35 x 10 -3
| |
| Amino Acids (as grams/100 gm protein) | |||
| Alanine | gm/100gm
| 4.4
| 4.4
|
| Arginine | gm/100gm
| 9.2
| 9.9
|
| Aspartic acid | gm/100gm
| 9.3
| 7.6
|
| Cystine | gm/100gm
| 1.1
| 1.5
|
| Glutamic acid | gm/100gm
| 19.6
| 15.0
|
| Glycine | gm/100gm
| 5.8
| 4.2
|
| Histidine | gm/100gm
| 2.2
| 2.6
|
| Isoleucine | gm/100gm
| 4.0
| 3.2
|
| Leucine | gm/100gm
| 5.8
| 5.9
|
| Lysine | gm/100gm
| 3.9
| 4.4
|
| Methionine | gm/100gm
| 1.5
| 0.4
|
| Phenylalanine | gm/100gm
| 4.6
| 4.8
|
| Proline | gm/100gm
| 3.5
| 4.4
|
| Serine | gm/100gm
| 4.5
| 4.4
|
| Threonine | gm/100gm
| 3.6
| 3.4
|
| Tryptophan | gm/100gm
| 1.8
|
1.3
|
| Tyrosine |
gm/100gm
| 2.3
| 2.8
|
| Valine | gm/100gm
| 4.6
| 5.2
|
NOTE: dashes shown where data is unavailable or analyses have not been done
Data Sources:
Flaxseed:
1. http://www.nal.usda.gov/fnic/foodcomp
Note: per USDA Nutrient Database, up to 12 percent
flax seed can safely be used as an ingredient in food
2. The Flax Council of Canada. 2002. The nutritional analysis of flaxseed, from:
www.flaxcouncil.ca