Chia Seeds Vs. Flaxseeds

Chia seeds, known for their role in hair-growing potted plants, rival flaxseeds for nutritional super status. Both offer high levels of omega-3 fatty acids, while offering protein, fiber and antioxidants. Understanding the dietary benefits of both seeds can help you determine how to utilize them to the best nutritional advantage.

Chia Seed Features

Chia is a seed from the salvia plant native to Mexico, once used as a power food for Aztec warriors. One oz. of chia seeds contains 137 calories, 9 g of fat and 4 g of protein. They are also a source of calcium, with 18 percent of the recommended dietary allowance based on a 2,000-calorie diet. One oz. of chia also offers 27 percent of the RDA for phosphorus and 30 percent for manganese. Use chia seeds in baked goods, sprinkle them over cereal or salads or mix into smoothies.

Flaxseed Features

Flaxseeds are known for their high omega-3 fat content, a heart-healthy fatty acid. Flaxseeds contain 150 calories per 1-oz. serving. They also contain 12 g of fat, 8 g of cargohydrates and 5 g of protein -- comparable to chia seeds. Flax, however, is lower in calcium, with just 7 percent of the RDA, and phosphorus, with 18 percent of the RDA. Flax, however, contains 9 percent of the RDA for iron, while chia offers none, and 31 percent of the RDA for thiamin, 27 percent for magnesium, 35 percent for manganese and 17 percent for copper. Ground flaxseeds may also be added to baked goods, cereals or smoothies.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential nutrients that you must obtain from your diet. They are essential to brain function and may help reduce your risk of developing heart disease. Both chia seeds and flaxseeds are rich plant sources of omega-3 fatty acids.

Additional Health Effects

Chia seeds are rich in soluble fiber, which can help lower cholesterol. Chia seeds form a gel when immersed in water, which makes them valuable to diabetics. The gel surrounds carbohydrates during digestion, explains Penni Shelton in "Raw Food Cleanse," slowing their release into the blood stream and helping to moderate blood sugar levels. The alpha-linolenic acid in flaxseeds may help heart attack sufferers. Flaxseeds may also help lower blood pressure and cholesterol.

Considerations

Flaxseeds must be ground to release their nutrients, but chia seeds do not. The gel-forming quality of chia makes them valuable for dieters. The gel makes you feel full longer, helping you to stick to low-calorie meal plan. Chia seeds also help with hydration, as they soak up water when they form a gel -- making them helpful for endurance athletes.