Flax seeds vs Chia seeds
Both count toward 30 plants a week.
| Flax seeds | Chia seeds | |
|---|---|---|
| Protein · per 100 g | 18.3 g | 16.5 g |
| Fiber · per 100 g | 27.3 g | 34.4 g |
| Energy · per 100 g | 534 kcal | 486 kcal |
| Protein · per 100 kcal | 3.4 g | 3.4 g |
| To hit 30 g protein | 164 g · 875 kcal | 182 g · 884 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.