Comparison Between Chia Seeds and Flaxseeds

Flaxseed oil should not be used for cooking as it reaches its smoke point very quickly. Heat can destroy most of its nutrients. It should be kept refrigerated.

Tiny seeds like chia seeds and flaxseeds are described as 'superfood', as they are a rich source of micronutrients, dietary fiber, vitamins, minerals, and the essential fatty acid alpha-linolenic acid. Despite being low in carbs and calories, they can keep you satiated, energized, healthy, and strong.

Being rich in antioxidants, they help improve overall health in several ways. Traditionally, for centuries, people from various cultures have been using these seeds as home remedies.

While chia and flaxseeds offer similar health benefits, the type and amount of nutrients they contain and the way they are consumed are distinctly varied, which is why the chia seeds vs. flaxseeds analysis given below serves to elaborate on the important differences.

Chia seeds are obtained from the plant Salvia hispanica, commonly known as chia. The plant belongs to the mint family, Lamiaceae, and is native to central and southern Mexico and Guatemala.

Flaxseeds are obtained from the plant Linum usitatissimum, commonly known as flax or linseed. The plant belongs to the family, Linaceae, and is native to eastern Mediterranean, western Asia, and the Middle East.

Chia seeds are small, oval-shaped seeds, with a diameter of about 1 mm (0.039 in). They can be brown, gray, black, or white, with lines or irregular geometrical patterns on their surfaces.

In flaxseeds, two varieties, brown or yellow (golden, also known as golden linseed) are available. They are black when harvested long after full maturity. They are more elongated and flatter than chia.

Chia was a staple food of the Aztecs, and was as widely used as corn. Ultra-distance runners consumed them as they helped increase their stamina. The seeds were even used as a currency.

The flaxseed plant has been used to produce oil, linen, ship sails, bowstrings, and body armor for over 3,000 years.

One ounce of chia seeds contains about 5 grams of ALA, an antioxidant that protects the blood vessels from inflammatory damage. It regulates blood pressure, LDL-to-HDL ratio, reduces the risk of high blood pressure, and strengthens the immune and cardiovascular systems.

One ounce of flaxseeds contains about 4.7 grams of ALA, and offers similar health benefits. The antioxidant and anti-inflammatory properties of both these seeds help reduce the risk of cancers.

Chia seeds are one of the richest sources of soluble fiber. One ounce of chia seeds supplies 10.7 grams of fiber. Chia seeds are richer in fiber than flaxseeds, but they are not as rich in lignans, as the latter.

One ounce of flaxseeds supplies 5.6 grams of fiber. Among all foods, researchers rank these seeds as the number one source of lignans, which are fiber-like compounds that carry antioxidant properties. Lignans help reduce the risk of breast and prostate cancers.

100 g of chia seeds contains 16.54 g protein. This protein is a complete protein as it contains all the needed protein-forming amino acids.

100 g of flaxseeds contains 18.29 g protein.

100 g of chia seeds contains 486 kcal.

100 g of flaxseeds contains 534 kcal.

• Zinc: 4.58 mg
• Potassium: 407 mg
• Iron: 7.72 mg
• Sodium: 16 mg
• Copper: 0.9 mg
• Selenium: 55.2 mcg

• Zinc: 4.34 mg
• Potassium: 813 mg
• Iron: 5.73 mg
• Sodium: 30 mg
• Copper: 1.20 mg
• Selenium: 26.00 mcg

Chia seeds:

● Vitamin C: 1.6 mg
● Thiamin: 0.620 mg
● Riboflavin: 0.170 mg
● Niacin: 8.830 mg
● Vitamin A IU: 54 IU
● Vitamin E (alpha-tocopherol): 0.50 mg

Flaxseeds:

● Vitamin C: 0.6 mg
● Thiamin: 1.644 mg
● Riboflavin: 0.161 mg
● Niacin: 3.080 mg
● Vitamin B-6: 0.473
● Folate: 87 µg
● Vitamin E (alpha-tocopherol): 0.31 mg
● Vitamin K: 4.3 µg

Chia seeds:

● Total saturated fatty acids: 3.330 g
● Total monounsaturated fatty acids: 2.309 g
● Total polyunsaturated fatty acids: 23.665 g
● Total trans fatty acids: 0.140 g

Flaxseeds:

● Total saturated fatty acids: 3.663 g
● Total monounsaturated fatty acids: 7.527 g
● Total polyunsaturated fatty acids: 28.730 g

You can consume unprocessed chia seeds directly as a whole-grain food, because they would be easily absorbed by your body. They are often sprinkled on breads and other bakery products, cereal, sauces, vegetables, rice dishes, yogurt, etc. You can enjoy them as a snack, or you can even make a healthy beverage out of them.

You can add flaxseed oil to smoothies, salad dressings, etc. You can even grind the seeds (instead of buying flaxseed meal) and add the powder to a smoothie, dough, or batter, or sprinkle it on a cereal or pudding. The seeds have a hard shell, which makes them difficult to digest. The body can digest whole seeds if they are chewed properly.

Chia Seeds:

● Chia seeds prevent abnormal fluctuations in blood sugar levels and are good for diabetics.
Improve digestive health.
● Chia seeds are richer in antioxidants than flaxseeds.

● Being rich in calcium, they help keep the bones and teeth strong.
● They can reduce insulin resistance, lower triglycerides and cholesterol levels, while increasing HDL or 'good' cholesterol.

Flaxseeds:

● Regular consumption of flaxseeds can help reduce the risk of insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome.
● Improve digestive health.
● As they are rich in phosphorous, they help form healthy bone and teeth tissues.
● It is believed that they can help improve kidney functioning in individuals with systemic lupus erythematosus.

As chia seeds contain more ALA, fiber, calcium, phosphorous, iron, selenium, niacin, and vitamin C than flaxseeds, they seem to be the better choice. Moreover, the protein in these seeds is a complete protein.

But, flaxseeds contain more lignans, potassium, copper, thiamin, and vitamin K than chia seeds. Both are loaded with nutrients, and hence, you should incorporate both of them in your diet.

As the seeds are high in fiber, they may act as a laxative. So, they should be consumed in proper proportion. Excessive consumption without liquid can result in a stomach upset, constipation, or diarrhea. More studies are needed to be done to help confirm the benefits of these seeds.

And there has been less research with chia seeds than with flaxseeds. Researchers need to study the nutritional profile of these tiny but mighty seeds, so that they can be used to treat various ailments.