How do hemp seeds compare nutritionally to chia seeds?
Written by
Gina Mason
Reviewed by
Prof. Graham Pierce, Ph.D.Understanding the nutritional differences between hemp and chia seeds can help you optimize your diet. Both provide amazing health benefits. They both have unique dietary functions. Choose based on your specific fitness goals. We will break down the protein, fat, minerals, and fiber content in a clear comparison.
Hemp seeds provide a better protein quality with all nine essential amino acids present. The complete protein quality helps build the body and repair muscle effectively. Chia seeds, high in protein quality, lack sufficient lysine to be considered a complete protein. Hemp seeds naturally provide a more balanced ratio of amino acids, making them a suitable option for those following a plant-based diet.
Consider omega-3 absorption carefully, as it will affect the results with chia and hemp. The bioavailability of hemp's fatty acids is greater than that of chia's ALA, meaning the body converts these different omega-3 fatty acids more efficiently. Chia seeds have more total omega-3s per serving, but hemp results in better utilization of these omega-3s for anti-inflammatory benefits.
Zinc Content
- Hemp: 3mg (27% DV) supports immune function
- Chia: 1mg (9% DV) offers moderate support
- Hemp's zinc aids enzyme activation more effectively
Magnesium Levels
- Hemp: 210mg (50% DV) relaxes muscles
- Chia: 95mg (23% DV) provides partial needs
- Hemp better addresses deficiency risks
Iron Availability
- Chia: 2.2mg (12% DV) plant-based iron
- Hemp: 2.1mg (12% DV) comparable iron
- Both need vitamin C for optimal absorption
When considering seed types, vegetable fiber requirements should be considered. Chia seeds contain 11 grams of vegetable fiber per ounce and form thick gels in the digestive tract, resulting in excellent stool regularity. Hemp contains 3 grams of vegetable fiber, which includes both soluble and insoluble types. Both types help metabolism in different ways.
Combine these two seeds for their optimal nutritional benefits. Use hemp seeds to meet your protein and mineral needs, and add chia for additional fiber and calcium. This method yields the greatest benefit through synergy. It adds more texture to your meals, which also provides a more complete nutrition at the same time.
Choose seeds with specific health goals. Hemp supports muscle and hormone balance. Chia seeds aid digestion and bone health. Both fit into a healthy diet. Use in cycles according to your shifting seasonal nutrition program.
Read the full article: 10 Powerful Benefits of Hemp Seeds
