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Chia Seeds vs Flax seeds

By on November 25, 2014

Hello Vida Juicers and welcome to Wellness Wednesday. Today I will be discussing

Chia Seeds vs Flax seeds
Don’t underestimate the nutritional value of seeds, especially flaxseeds and chia seeds. They are nutritional powerhouses that nourish new plants, and allow them to continue their species. This makes these tiny, concentrated nutrition packages an excellent addition to your diet. Flaxseeds are more well–known than chia, and have been studied longer. So which one is better? The only way to find out is to compare their nutrition, protein, and fiber content, along with their calories, taste, and cooking versatility.

Protein Content
One ounce of chia seeds contains 4.4 grams of vegetarian protein — this is almost as high as meat, and higher than eggs. The same amount of flaxseeds have even more — 5.1 grams per ounce. While flaxseeds have more protein, there are some differences in the quality. Chia seeds are considered a complete protein because they contain all the essential amino acids, while flaxseeds do not. (Essential amino acids can’t be made from the body, so you have to get them from your diet.)

Omega-3 ALA
Omega-3 EPA and DHA are important for cardiovascular health; brain health and development; and good eyes and eyesight. Chia seeds and flaxseeds are both rich in Omega-3 ALA. According to the U.S. Department of Agriculture, one ounce of flaxseeds has about 4.7 grams of ALA, and one ounce of chia seeds has about 5 grams. The amount of Omega-3 ALA is important for two reasons. ALA gets converted to Omega-3 EPA and DHA, which you can’t get from plant sources. And, only a small percentage gets converted.

Chia seeds are an excellent source of antioxidants. In fact, it’s their high antioxidant content that keeps the seeds fresh for a long time, and prevents them from turning rancid. Flaxseeds and flaxseed oil, on the other hand, lose their nutrients and go rancid relatively quickly when they’re not stored correctly, preferably in a dark, cool place, like the refrigerator or freezer.

Dietary Fiber
Chia seeds are higher in fiber with 10.6 grams vs. 7.6 grams in flaxseeds. Why is dietary fiber so important? Fiber is needed for bowel regularity, colon detoxification, and to eliminate toxins from your body. More fiber can also mean more weight loss. Studies show that getting more fiber into your meal makes you feel more satisfied, and full longer.

Nutrient Profile
Below is a detailed, nutritional comparison of chia seeds vs flax seeds. You will see, the winner in the vitamin category is flaxseeds, with high amounts of folate and choline. In the mineral category it’s a mixed bag, with chia seeds winning in calcium and phosphorus, and flaxseeds in magnesium and potassium.

More Chia Advantages:

• Flaxseeds have a thick husk that cannot be digested, so they must be ground for your body to get at those nutrients. Chia can be eaten whole or ground.
• Chia has a neutral flavor. The ground seeds can be sprinkled onto salads and cereal, incorporated into flour for baking, and added to any beverage, without changing the original flavors. Flaxseeds have a more pronounced nutty flavor, which limits its uses.
• Flaxseeds contain cyanogenic glycosides, which release toxic, hydrogen cyanide when hydrated. A study conducted by the University of Toronto found that up to 50 g is safe. Chia, on the other hand, has no known toxins.
• When left in water for 30 minutes, chia becomes a gel that can be used in place of oil and butter in cooking and baking.
• Chia seeds are known for their energy giving properties. In fact, it’s a favorite with runners.

If you had to choose between chia seeds vs flax seeds, chia looks like the best choice. But, because flaxseeds have different nutritional benefits, it’s not a bad idea to use both for a healthy diet. You may add either to your juices, smoothies, oats, cereal, yogurt, baking goods, sauces, and so on. Try it out and see which one and how you like using your seeds.
Thank you for joining me today and I’m so grateful for all of you and wish you and your family a Happy Thanksgiving! If you enjoyed this video please give it a thumbs up and share it. Remember juice strong to live long!


Nutrient Comparison (per one ounce)

Flaxseeds   Chia Seeds
Calorie 150  137
Fiber 7.6 g 10.6 g

Vitamin C 0.2 mg n/a
Vitamin E 0.1 mg n/a
Vitamin K 1.2 mcg n/a
Thiamin 0.5 mg n/a
Niacin 0.9 mg n/a
Vitamin B6 0.1 mg n/a
Folate 24.4 mcg n/a
Choline 22.0 mg n/a
Pantothenic Ac. 0.3 mg n/a
Betaine 0.9 mg n/a

Calcium 71.4 mg 177 mg
Iron 1.6 mg n/a
Magnesium 110 mg n/a
Phosphorus 180 mg 265 mg
Potassium 228 mg 44.8 mg
Sodium 8.4 mg 5.3 mg
Zinc 1.2 mg 1.0 mg
Copper 0.3 mg 0.1 mg
Manganese 0.7 mg 0.6 mg
Selenium 7.1 mcg n/a

The information above is from:

Note: Folate is not just for pregnant women. It’s considered an anti–aging nutrient, as it’s one of the top ten to slow DNA and mitochondrial damage.


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About Lionel Correia

Lionel is a fitness enthusiast, juicing advocate, and serial entrepreneur. He loves real estate, but is even more passionate about health, wellness and a positive mindset. He’s a graduate of the University of Arizona and prides himself on establishing great habits because great habits lead to great results. His favorite workouts include, yoga, spin class, sprints on the track and resistance training. He believes that if you desire a strong healthy body, you must first build mental toughness because a healthy body requires a disciplined mind and great habits.

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