Lately, we have been getting numerous questions from customers and distributors regarding the difference and similarity between flaxseed and chia seed. To avoid the repetitive questions, we will show a comparison table that highlights the benefits of flaxseed and its comparison with chia seeds.
Truthfully, both flaxseed and chia seed are “super food” that have gained lots of attention to those who value healthy lifestyles. Everyone has his/her own diet and lifestyle which makes each person requires different amount of nutrition. Thus, choosing which supplement to consume depends on each individual’s needs of nutrition.
The table below shows chia seed has more fiber, however when it comes to heart protecting Omega-3 and cancer fighting Lignan, flaxseed is clearly the winner that will satisfy those needs. Also, flaxseed is the richest source of Lignan known to date.
View the table below to see numerous benefits of flaxseed and its comparison to chia seed in 100 gram serving :
|Calories||534 kcal||486 kcal|
|Polyunsaturated fats (ALA/Omega-3)||22.8 g||17.8 g|
|Monounsaturated fats||7.5 g||2.3 g|
|Dietary Fiber||27.3 g||34.4 g|
|Lignan||300 mg1||Low, exact value debatable|
|Protein||18.2 g||16.5 g|
|Folate||87 μg||49 μg|
|Vitamin A||0 IU||54 IU|
|Vitamin B-1 (Thiamine)||1.6 mg||0.6 mg|
|Vitamin B-12||0 μg||0 μg|
|Vitamin E (alpha-tocopherol)||0.31 mg||0.50 mg|
|Potassium||813 mg||407 mg|
|Choline||78.7 mg||not detected|
1 Milder, I.E.J et al,. Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol, and matairesinol. British Journal of Nutrition
The table clearly displays flaxseed has more Folat – a substantial vitamin that maintains our red blood cell – and has twice Potassium as much as chia seed. Choline, a micro nutrient in egg yolk that is essential in brain development and liver health, is also found in flaxseed, but not in chia seed. Moreover, flaxseed is also rich in cuprum – mineral that plays a significant role to the health of our skin, hair, and eyes.