How does flaxseed compare to chia seeds?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.In assessing the differences between flaxseed and chia seeds, we find that the two seeds have certain nutritional benefits depending on what health benefit we are focusing on. They (especially ground seeds) both have excellent fiber content, but differ in some key nutrients. Flax contains more omega-3 fatty acids and lignans, which have been shown to have some cancer-protective properties. Chia has more calcium and gels more than flax. Both can be incorporated into the client's diet, depending on the recommendations.
Essential Fatty Acids
- Flaxseed contains 7,300mg omega-3 ALA per ounce
- Chia seeds provide 5,000mg omega-3 ALA per ounce
- Flax offers 75-800x more lignans than chia seeds
Mineral Content
- Chia delivers 18% DV calcium versus 7% in flax
- Flax provides more magnesium: 30% DV versus 23% in chia
- Both contain similar iron levels at 10-12% DV
Fiber Characteristics
- Chia forms thicker gels ideal for puddings and binders
- Flax mucilage offers better stool-softening properties
- Both contain soluble and insoluble fiber varieties
Protein and Antioxidants
- Flax offers 5g protein per ounce chia provides 4g
- Flax has stronger antioxidant capacity from lignans
- Chia contains slightly more essential amino acids
Preparation Requirements
- Flax requires grinding for nutrient bioavailability
- Chia can be consumed whole without preparation
- Both need hydration for optimal digestive benefits
Each has very different practical uses. Ground flax is most suitable for mixing into baked goods or smoothies. Whole chia makes for very satisfying puddings and drinks. I mix both into overnight oats for the most balanced nutrition. I always keep ground flax in the refrigerator since whole chia has a very long shelf life. I do rotate both for a variety of nutrients every week.
Seeds also require special considerations when choosing the best seeds. Flax is great for hormone balancing and cardiovascular health. Chia supports athletes needing minerals restored during recovery. Whole flax can't be used in patients with diverticulitis, but chia can. Chia is usually better tolerated than flax for patients with hyperthyroidism. Each recommendation is based on past medical history.
Read the full article: 10 Benefits Flax Seeds: Nature's Tiny Powerhouse
