Below you will find the Nutritional Panel for Flax and the Nutritional Panel for Chia. The most important differences is flax has B Vitamins, is higher in omega-3's, potassium and slightly higher in zinc. Chia is rich in Vitamin A, is significantly higher in fiber, lower in fat, has no sugars, is much higher in calcium, iron and phosphorous. Chia is slightly higher in protein.
Flax is higher in Omega-3 Fatty Acids
Flax is higher in Omega-3 Fatty Acids (Alpha linolenic acid - ALA), at just over 50% compared to about 30% in chia seeds. The ratio of Omega-3 to omega-6 is about equal at 3 to 1, with flax being just a little higher (14%) in omega-6 than chia (10%). It is important to get more omega-3's than omega-6's since we receive way more omega-6 in today's industrialized diet than we do omega-3.
An important advantage chia has over flax is that chia is extremely high in Antioxidants* with chia categorized as HIGH and flax as VERY LOW. Antioxidants help preserve the nutritional values in chia, even if it has been ground. When flax is purchased already ground, depending on exactly when the seed was ground and the temperatures it may have been exposed to in the journey to the store shelves, and without antioxidants, much of the nutritional value may have been lost-especially the omega-3 fatty acids. Ground Omega 3 Chia seeds have an 18 month shelf life, at least twice as long as ground flax even in the most perfect of conditions.
*Antioxidant “ORAC Value” of Chia
Dark Chia* 98 umole TE/g
Light Chia 70 umole TE/g
*This value represents the highest ORAC value of any whole food we know. ORAC is oxygen radical absorbance capacity, the most widely used measure of antioxidant activity. Data were generated from Brunswick labs, the most well-known ORAC testing lab.
Dark chia seed has the highest ORAC value of any whole food we know. As a comparison, whole blueberries have ORAC values that average around 68.
The takeaway message is that eating UNGROUND chia seeds results in substantial increases in serum omega-3 fatty acids and antioxidant capacity in the blood. This is in contrast to flax, which should be ground to be properly absorbed. |
One more difference is found in the shape of the seeds. The point found on flax (while chia seeds are more oval and less likely to break) are more easily damaged than chia, and when broken, the oxidation process begins.
CHIA SEEDS |
FLAX SEEDS |
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| OTHER COMPARISONS: |
| Chia is 100% bio-available and convenient to use, even in raw seed form. Chia seeds have a thin husk (outer shell) that is viscous, permeable, and hence easily digested. As a result, Chia seeds do not need to be ground to absorb all of the nutrients. |
Flax seeds have a thick outer husk that cannot be digested . As a result, if you do not grind the seeds, you will miss out on the Omega-3s which exist inside the seed. |
| Chia has a subtle , neutral flavor, that can be added to nearly any recipe with very little impact on the flavor. |
Flax seeds have a strong nutty flavor and bitter after-taste , which can impact a the flavor of a recipe. |
| Chia has a smooth texture, leaving no residue behind. |
Flax seed has an oily consistency , which remains in your mouth. |
Recent studies have shown than chia seed could actually be a healthier option than flax. With your own research, this is certainly a personal health decision. |
