Chia is a herbaceous plant native to Central America, while flax originated in the Middle East. Both are annuals with bluish flowers. Chia seeds are dark, small, and dense, while flaxseeds are brown, oblong, and softer in texture.
In fact, flax seeds and chia seeds contain a similar composition of vitamins and minerals, and also have a similar calorie content. What is the difference between their action on the body? Which seeds are better to use in proper nutrition – and are they an alternative to each other?
Chia Seeds vs Flax Seeds – What’s the Difference?
Although both plants are annual flowers that produce seeds, their similarities end there. From a botanical point of view, chia is a relative of sage, basil and mint, while flax is close to shrubs (in particular, willow also belongs to the angiosperm group).
In fact, chia is a high-altitude flower, vaguely similar to lavender, while flax is a flat and rather dense grass. The role is played by the fact that the chia plant was considered lost and was discovered in the mountains of Paraguay only in the 1980s, while flax has been actively used for thousands of years.
At the same time, people have known about the benefits of flaxseed for a long time – both for digestion and as a component of proper nutrition. In turn, chia seeds appeared on the shelves of most stores only in the 2010s – earning the title of “the main superfood.”
What do these seeds taste like?
Flax seeds have a stronger flavor than chia seeds, primarily because they are easier to eat. It is quite difficult to fully chew small chia grains. The taste of flaxseed can be described as nutty and buttery, while chia seeds have a neutral taste.
Note that the properties of seeds change during soaking – the fiber included in their composition behaves differently. Chia seeds contain insoluble fiber and absorb water, while flaxseeds contain soluble dietary fiber and stick together rather than swell.
Which is better – composition comparison
First of all, consider the composition of proteins, fats and carbohydrates, as well as the calorie content of chia seeds and flax seeds. The key difference is the fat content – there are more of them in flaxseed. Plus, they have more plant-based omega-3s. In turn, chia seeds contain 25% more fiber.
Chia seeds, per 100 g
- calorie content – 486 kcal
- proteins – 17 g
- fats – 31 g
- of which omega-3 – 15 g
- carbohydrates – 42 g
- of which fiber – 34 g
Flax seeds, per 100 g
- calories – 534 kcal
- proteins – 18 g
- fats – 42 g
- of which omega-3 – 18.7 g
- carbohydrates – 29 g
- of which fiber – 27 g
Content of vitamins and minerals
Despite the fact that both types of seeds contain many different vitamins and minerals, we will only consider those that cover the daily nutrient requirement by at least a third. In this case, it is more convenient to consider not a 100-gram dose, but an average serving – that is, 3 teaspoons (30 g).
Nutrients, chia seeds, per 30g:
- manganese – 30% of the daily value
- magnesium – 30% of the norm
- phosphorus – 27%
- selenium – 22%
- calcium – 17%
Nutrients, flax seeds, per 30 g:
- manganese – 35%
- thiamine – 31%
- magnesium – 27%
- phosphorus – 18%
- copper – 17%
The key difference is the calcium content – in chia seeds it is almost three times more. They also have twice the amount of selenium. On the other hand, flaxseed contains five times more copper and two and a half times more thiamine.
Health Effects – Research
The benefits of eating chia seeds and flax seeds are similar – both products help lower blood cholesterol levels (due to the plant-based omega-3 content) and also normalize glucose levels (due to the fiber content). In terms of vitamins and minerals, there is also no fundamental difference for health.
The antioxidants found in flaxseed appear to be more effective in preventing certain types of cancer, such as lignans. There are 15 times more of them in flax seeds than in chia seeds. One study showed that regular consumption of flax seeds reduced the risk of breast cancer by 20%.
From a practical point of view, the way the seeds are consumed, whether ground or whole, also plays a role. It is important to note that the dense shell interferes with their digestion, leading to partial absorption of nutrients. Therefore, it is recommended to either use flour or eat germinated seeds.
Consider flax seeds and chia seeds as alternatives to each other. The only difference is the type of fiber they contain – and the resulting feeling of satiety they create (chia seeds swell while flaxseeds stick together). For maximum posture, you can take them together.