Flaxseeds vs. Chicken Breast
Nutrition comparison of Flaxseeds and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and chicken breast:
- Both flaxseeds and chicken breast are high in calories, potassium and protein.
- Chicken breast has 72% less saturated fat than flaxseed.
- Chicken breast has signficantly less carbohydrates than flaxseed.
- Flaxseed has more thiamin and folate, however, chicken breast contains more niacin and Vitamin B12.
- Flaxseed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and chicken breast are high in calories. Flaxseed has 224% more calories than chicken breast - flaxseed has 534 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Chicken Breast | |
|---|---|---|
| Protein | 13% | 79% |
| Carbohydrates | 21% | ~ |
| Fat | 66% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - flaxseed has 27.3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both flaxseeds and chicken breast are high in protein. Chicken breast has 70% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Chicken breast has 72% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Flaxseed has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and chicken breast contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than flaxseed - chicken breast has 6ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than flaxseed - chicken breast has 5iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and chicken breast contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Flaxseeds and chicken breast contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and folate, however, chicken breast contains more niacin and Vitamin B12. Both flaxseeds and chicken breast contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Flaxseeds | Chicken Breast | |
|---|---|---|
| Thiamin | 1.644 MG | 0.07 MG |
| Riboflavin | 0.161 MG | 0.114 MG |
| Niacin | 3.08 MG | 13.712 MG |
| Pantothenic acid | 0.985 MG | 0.965 MG |
| Vitamin B6 | 0.473 MG | 0.6 MG |
| Folate | 87 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 16 times more calcium than chicken breast - flaxseed has 255mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 451% more iron than chicken breast - flaxseed has 5.7mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both flaxseeds and chicken breast are high in potassium. Flaxseed has 218% more potassium than chicken breast - flaxseed has 813mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than flaxseed per 100 grams.
| Flaxseeds | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 22.813 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than chicken breast per 100 grams.
| Flaxseeds | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 5.903 G | 0.59 G |
| Total | 5.903 G | 0.65 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Flaxseeds g
()
|
Daily Values (%) |
Cooked Chicken Breast g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or chicken breast contain more calories in 100 grams?Both flaxseeds and chicken breast are high in calories. Flaxseed has 220% more calories than chicken breast - flaxseed has 534 calories in 100g and chicken breast has 165 calories.
Is flaxseeds or chicken breast better for protein?
Both flaxseeds and chicken breast are high in protein. Chicken breast has 70% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and chicken breast has 31g of protein.
Does flaxseeds or chicken breast contain more calcium?
Flaxseed is a rich source of calcium and it has 16 times more calcium than chicken breast - flaxseed has 255mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does flaxseeds or chicken breast contain more iron?
Flaxseed is an abundant source of iron and it has 450% more iron than chicken breast - flaxseed has 5.7mg of iron in 100 grams and chicken breast has 1mg of iron.
Does flaxseeds or chicken breast contain more potassium?
Both flaxseeds and chicken breast are high in potassium. Flaxseed has 220% more potassium than chicken breast - flaxseed has 813mg of potassium in 100 grams and chicken breast has 256mg of potassium.