Sandhya Gugnani
Nutrient comparison: Chia vs Flax
| Nutritional Value |
CHIA SEEDS ( 2 tbsp dried) |
FLAXSEEDS (2 tbsp grounded) |
| Energy | 69 Kcal | 75 Kcal |
| Fat | 4.4 g | 6 g |
| Protein | 2.3 g | 2.6 g |
| Carbohydrate | 6 g | 4 g |
| Fibre (* 25-30g/day) | 20% of RDA* | 15% of RDA* |
| Calcium (1000 mg/day) | 9% of RDA | 4% of RDA |
| Potassium ( 4700mg/day) | 2% of RDA | 3% of RDA |
| Vitamin B1 ( 1-2 mg/day) | 6% of RDA | 15% of RDA |
| PUFA | 3 g | 4 g |
| Selenium ( 55mcg/ day) | 11% of RDA | 5% of RDA |
While selecting the seed your individual needs matter the most.
- People trying to loose weight chooses Chia for its ability to form gel when mixed with liquid, which has a higher satiety value & makes you feel full.
- It also regulates blood sugar.
- Unlike Flaxseeds, Chia seeds are rich in calcium which is good for strengthening bones.
- They are also rich in selenium which is an antioxidant which helps to fight cancer & heart disease.
- Chia seeds are more expensive as compared to flaxseeds.
- Whereas flaxseeds high in Omega 3 & brain boosting vitamins are good for brain , skin, arteries & preventing inflammation.
- Flaxseeds are rich in lignans which is a kind of antioxidant known as phytochemicals. Lignans helps to reduce cholesterol, improves skin & hair and also reduce menopause symptoms.
- Flaxseeds to be consumed in a ground form to get maximum nutritional benefits.
- Since you can see that they both have benefits that makes them necessary & useful especially for a vegan’s diet.
(Sandhya Gugnani is an expert Nutritionist. Visit her at: www.yournutritionandhealth.com)
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