Sunday, May 23, 2010
Flax and Chia Comparison
calories 137 150
fat g 9 12
protein g 4.4 5.1
fiber g 10.6 7.6
omega 3 mg 4915 6388
omega 6 mg 1620 1655
ratio 3:6 3.03 3.86
calcium mg 177 71.4
magnesium mg 0 110
phosphorus mg 265 180
The nutrition information above came from Nutrition Data dot com and is for one ounce of each. Here is the link to the chia and flax page on that site. The flax data comes up for 1 cup so you need to change to 1 ounce to compare them.
This morning Laura Jill asked me what I knew about chia seeds compared to flaxseeds. I tend to favor flaxseeds but do use chia seeds occasionally. I decided to summarize the nutrition data for one ounce of each in a table so everyone could compare for themselves.
We tend to favor organic flax for a few reasons these are:
• Better omega 3 to omega 6 ratio. This is particularly important if you still eat oil. The American diet is very high in omega 6 and low in omega 3. I have read studies that indicate the SAD diet is 1:50 (3:6) and should be closer to 1:1 or 1:2. Omega 3’s are the anti-inflammatory fat so they are good to have no matter what health issue you are concerned about.
• Flax is an excellent source of lignans and chia seeds don’t seem to have any good data on this. I found a few sources that indicated they also had lignans but they were selling chia seeds so I am reluctant to trust that data. The consumption of a diet rich in lignans is associated with breast, prostate and cardiovascular health.
• Organic flax is cheaper and easier to find than organic chia seeds.
Overall I think they are both a good choice, better than most things in the SAD diet, but since I know flax is a good source of lignans I am going to stick with that until I read something that indicates I should concentrate more on chia seeds.