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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