Chia seeds vs flax seeds: Which one is more nutritious?

Many times we come across the articles, recommendations and suggestions on how chia seed is better for health or how flax seeds are the powerhouse of nutrients. Many of us might have also added these to our daily consumption.

But have we ever thought of finding out which one is the better one for us? Is it possible to estimate if one of these is better than the other one?

Chia seeds and flax seeds, though are nutritionally valuable, differ from each other to a large extent. They have their own benefits and it is incorrect to assume them to be alternatives to each other.

Here's a comparison between chia seeds and flax seeds that will help us understand the nutritional composition, calories, and health benefits.

100 grams of chia seeds contains 16.5 grams of protein, 42.1 grams of carbs, 34.4 grams of fiber and 30.7 grams of fat. The fibre content of the chia seeds makes it a favorite for those who want to lose weight. The fibres keep the body full and prevents hunger pangs. Chia seeds are free of gluten as well.

Flax seeds contain 28 grams of fiber per 100 grams. Apart from this, 100 grams of flax seeds contain 43 grams of fat, 30 grams of carbs, and 19 grams of protein.

If one compares two similar quantities of flax seed and chia seed, definitely one will get a high amount of fiber from chia seed, while one will get a higher amount of protein from the same amount of flax seeds.

100 grams of chia seeds and flax seeds carry 486 and 534 calories, respectively.

Human body needs calories to survive. Calories are the measurements of energy which are required by the body to function normally. Foods carry calories which when broken down are used for proper functioning.

Calories play an important role in weight management. Normally, one should consume only that much of calories which can be burned down by the body for energy. If one consumes more calories than is required, then it leads to weight gain.

For weight loss, dieticians ask people to emphasize on the calorie intake more than anything else.

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Apart from the main nutrients, flax seeds are rich in thiamine, copper, molybdenum, magnesium and phosphorus. These elements contribute to tissue growth, cellular growth and nerve function.

Chia seeds are rich in a number of nutrients like manganese, phosphorus, copper, selenium, iron, magnesium and calcium.

The various essential and trace elements found in these seeds serve various health purposes.

Chia seeds increase blood levels of omega 3 fatty acid, regulate blood sugar, and lower blood pressure.

Flax seeds are known to treat digestive issues. Studies have also found that supplementing flaxseed powder for 1-2 months can reduce fasting blood sugar by up to 20%.

In addition to these, both of these are widely used for weight management.