Chia Seeds Vs. Flax Seeds: Why You Should Eat Them Both

December 16, 2019

Chia Seeds Vs. Flax Seeds: Why You Should Eat Them Both

Chia and flax seeds are considered “superfoods,” because they are both very high in omega-3 fatty acids, the “good” fats that come with a wealth of health benefits. They improve heart health, regulate triglycerides, and may provide relief to those with conditions including inflammatory diseases, rheumatoid arthritis, ADHD, and Alzheimer’s disease.

Nutritionally, both are rock stars — and they’re neck and neck when it comes to comparing health benefits. A one-ounce serving (about 2 tablespoons) of each contains a healthy dose of the recommended daily amount (RDA) of fiber, calcium, phosphorus, magnesium, and the antioxidant selenium.

Bottom line, both are wholesome choices. They’re also easy to integrate into your diet. Keep reading to learn more.

Chia Seeds Vs. Flax Seeds: How They Differ

Flax seeds have a few more calories and a bit less fat than chia seeds.

Protein content is close, but flax seeds have fewer carbs than chia seeds.

Chia seeds have 25% more fiber and phosphorus and more than double the calcium of flax seeds.

Flax seeds have 15% of the RDA of brain-boosting vitamin B1 versus 6% in chia seeds.

A few additional distinctions:

While chia seeds can be eaten whole with all the nutritional benefits intact, you must grind flax seeds to get all the good stuff held within.

Chia seeds are virtually tasteless, while flax seeds boast a nutty flavor.

When you mix chia seeds with liquids, they become gelatinous — which sounds unpleasant, but I promise you it’s not! Flax seeds don’t work the same way. In certain uses, that textural difference matters.