Chia Seeds vs Flaxseed: Nutrition, Calories & Protein Compared


Chia seeds vs Flaxseed
Nutrition Facts
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Chia Seeds vs Flaxseed 100g Compare
per 100g | Chia seeds | Flaxseed |
---|---|---|
Calories | 486 | 534 |
Carbohydrates | 42.12 g | 28.88 g |
Fat | 30.74 g | 42.16 g |
Dietary fiber | 34.4 g | 27.3 g |
Protein | 16.54 g | 18.29 g |
Water | 5.8 g | 6.96 g |
Calcium | 631 mg | 255 mg |
Iron | 7.72 mg | 5.73 mg |
Magnessium | 335 mg | 392 mg |
Potassium | 407 mg | 813 mg |
Sodium | 16 mg | 30 mg |
Vitaminium B1 (Thiamine) | 0.62 mg | 1.644 mg |
Vitaminium B2 (riboflavin) | 0.17 mg | 0.161 mg |
Vitaminium B3 (Niacin) | 8.83 mg | 3.08 mg |
Vitaminium B9 (Folic acid) | 49 mg | 0.087 mg |
Vitaminium C | 1.6 mg | 0.6 mg |
Vitaminium E | 0.5 mg | 0.31 mg |
Discover the Superfoods: Chia Seeds vs. Flaxseed
When it comes to superfoods, chia seeds and flaxseed stand out for their exceptional health benefits and nutritional profiles. Both have been used for centuries, with chia seeds being a staple in the Aztec diet and flaxseed being used in ancient Egypt. Today, these seeds are celebrated for their versatility and nutrient density, making them a favorite among health enthusiasts. Let’s dive into what makes these seeds so special and how they compare to each other.
Chia Seeds: The Tiny Powerhouses
Chia seeds are small, but they pack a powerful nutritional punch. Known for their ability to absorb water and form a gel-like consistency, they are often used to thicken smoothies or as an egg substitute in vegan baking. But their benefits go beyond just culinary uses. Chia seeds are loaded with fiber, offering an impressive 34.4 grams per 100 grams, making them excellent for digestive health. They are also rich in omega-3 fatty acids, antioxidants, and various minerals including calcium, iron, and magnesium. With a low glycemic index (GI) of 3, they are a great option for maintaining stable blood sugar levels.
Flaxseed: The Nutritious Seed
Flaxseed, also known as linseed, has been used in traditional medicine and cooking for thousands of years. Similar to chia seeds, flaxseed is a great source of fiber, protein, and omega-3 fatty acids. However, flaxseed stands out for its high content of alpha-linolenic acid (ALA), a type of omega-3 fat that is beneficial for heart health. It also contains lignans, compounds that have antioxidant properties and can help balance hormones. Flaxseed’s nutritional profile boasts 42.16 grams of fat and 18.29 grams of protein per 100 grams, making it slightly higher in these nutrients compared to chia seeds.
Nutritional Face-Off
When comparing the nutritional data of chia seeds and flaxseed, it's clear that both seeds offer remarkable health benefits. Chia seeds have a higher fiber content and are an excellent source of calcium, with 631 mg per 100 grams, compared to flaxseed’s 255 mg. This makes chia seeds particularly beneficial for bone health. On the other hand, flaxseed contains more magnesium, offering 392 mg per 100 grams, which is essential for muscle function and overall health.
Both seeds are rich in vitamins, but flaxseed takes the lead in vitamin B1 content with 1.644 mg, significantly higher than chia seeds. However, chia seeds contain more vitamin B3, with 8.83 mg per 100 grams, supporting skin health and nervous system function.
Incorporating Chia Seeds and Flaxseed into Your Diet
Both chia seeds and flaxseed are incredibly versatile and can be easily incorporated into your diet. Chia seeds can be sprinkled over salads, mixed into yogurt, or soaked to make chia pudding. Flaxseed, on the other hand, can be ground and added to smoothies, baked goods, or even used as a thickener in recipes. Since flaxseed’s nutrients are best absorbed when ground, it’s recommended to grind them before consumption.
Final Thoughts
Choosing between chia seeds and flaxseed doesn’t have to be an either-or decision. Both seeds offer unique health benefits and nutritional profiles that can complement a balanced diet. Whether you’re looking to boost your fiber intake, increase your omega-3 fatty acids, or add more vitamins and minerals to your meals, incorporating both chia seeds and flaxseed into your diet is a great way to enhance your overall health and well-being.
Chia seeds 100g
486kcalCalories source
- 33% CARBS.
- 13% PROTEIN
- 54% FAT
Flaxseed 100g
534kcalCalories source
- 20% CARBS
- 13% PROTEIN
- 67% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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