|
Composition of flax and chia seed
Scientific Names:
Flax - Linum usitatissimum
Chia - Salvia hispanica
L.
(per 100 gms edible portion)
|
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:
-
http://www.nal.usda.gov/fnic/foodcomp
- The Flax Council of Canada. 2002.
The nutritional analysis of flaxseed, from:
www.flaxcouncil.ca
NOTE:
per USDA Nutrient Database, up to
12 percent flax seed can safely be used as an ingredient
in food.
Chia seed:
-
http://www.nal.usda.gov/fnic/foodcomp
-
Ayerza, R. and W. Coates. 1999. An omega-3 fatty
acid enriched chia diet: its influence on egg fatty acid
composition, cholesterol and oil content. Can. J. Anim. Sci.
79:53-58.
-
Bushway, A.A., P.R. Belya, and R.J. Bushway. 1981.
Chia seed as a source of oil, polysaccharide, and protein.
J. Food Sci. 46:1349-1356.
-
Taga, M.S., E.E. Miller, and D.E. Pratt. 1984.
Chia seeds as a source of natrual lipid antioxidants. J.
Am. Oil Chem. Soc. 61:928-931.
-
Ting, I.P., J.H. Brown, H.H. Naqvi, J. Kumamoto,
and M. Matsumura. 1990. Chia: a potential oil crop for arid
zones. Pages 197-200 in New Industrial Crops and Products.
H.H. Naqvi, A. Estilai, and I.P. Ting ed. Proceedings of
the 1st International Conference on New
Industrial Crops and Products, Riverside, CA. Office of
Arid Lands Studies, College of Ag, The University of Arizona.
-
Weber, C.W., H.S. Gentry, E.A. Kohlhepp, and P.R.
McCrohan. 1991. The nutritional and chemical evaluation
of chia seeds. Ecology of Food and Nutrition, 26:119-125.
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PLEASE NOTE:
I, Wayne Coates, am no longer associated with Jim and Sherri Wear
or any of their companies, including LifeMax, Chia Farms, etc. Since
early in the year, I have had no direct interaction with their processing
operation; hence, I can no longer stand behind statements I have
previously made. Additionally, I have requested that they remove
my name from their many websites since our relationship has been
terminated.
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