Chia Seeds vs Flax seeds | Can you substitute chia seeds for flax seeds?

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Chia Seeds vs Flax seeds | Can you substitute chia seeds for flax seeds?

we are here with new interesting information.
Today’s information is on “Chia Seeds vs Flax seeds


Well, these two seeds are totally different from each other. There is no similarity in taste and appearance. But both seeds are full of nutrients. So we thought we should share some information on these seeds.

So Let’s start with our first seed that is Chia Seeds

See, these tiny little seeds in front of you are chia seeds.



difference between chia seeds and flax seeds | chia seeds



Fact about chia seeds:

It has very unique color –the combination of white, brown and gray.
and its botanical name is Salvia hispanica

Chia seeds are very nutritious.

In recent past, Chia seeds has started gaining popularity in India, although it is quite popular throughout the world.

Now it is available in all health store, departmental store and Online.

Chia seeds are very tiny seeds.

If you observe it carefully under the microscope  you will find it close to riverside stones (roundish in shape)

Chia seeds Initially used by an Aztec warrior as an energy booster.

As I told you earlier it is very nutritious. Now, it is also cultivated in South America for commercial purposes.


Chia seeds are full of

  • Protein
  • Omega 3 fatty acid
  • Fiber

It has a very good amount of  B Complex and  minerals

such as

  • iron, 
  • calcium
  • manganese
  • zinc and 
  • phosphorus.


Nutritions Flax Seeds Chia Seeds
Calories 150 137
Carbs 8 grams 12 grams
Fiber 8 grams 11 grams
Protein 5 grams 4 grams
Fat 12 grams 9 grams
Omega-3 fatty acids 6,400 mg 4,900 mg
Omega-6 fatty acids 1,700 mg 1,600 mg
Manganese 35% of the RDI 30% of the RDI
Thiamine 31% of the RDI 11% of the RDI
Magnesium 27% of the RDI 30% of the RDI
Phosphorus 18% of the RDI 27% of the RDI
Copper 17% of the RDI 3% of the RDI
Selenium 10% of the RDI 22% of the RDI
Iron 9% of the RDI 12% of the RDI
Zinc 8% of the RDI 7% of the RDI
Calcium 7% of the RDI 18% of the RDI
Potassium 7% of the RDI 1% of the RDI



Some more interesting facts about chia seeds:

  • 2.5 times more protein than kidney beans
  • 3 times the antioxidant strength of blueberries
  • 3 times more iron than spinach
  • 6 times more calcium than milk
  • 7 times more vitamin c than oranges
  • 8 times more omega-3 than salmon
  • 10 times more fiber than rice
  • 15 times more magnesium than broccoli

How to consume chia seeds

  • You can have it as raw.
  • One can add chia seeds in milkshakes and smoothies
  • You can also consume it with your breakfast cereals or roast it and have it or use it in multi-grain Dalia
  • These seeds are  hydrophilic seeds that mean it can absorb a lot of water, almost 12 times of its size when soaked in water
  • Hence, it is also used in making pudding and drinks.
  • You can also consume it the way you like.
  • You can also put roasted chia seeds in your panjiri ladoo.
  • So you also add chia seeds in your drinks and Faluda.
  • As chia seeds don’t have any flavor that makes it ideal for mixing in sweet or savory desserts or food.
Hence, it is very popular throughout the world.


Read Also- GREEN TEA Benefits | side effects | Myths and Facts

Benefits of chia seeds


  • It is an ideal substitute for eggs – normally people replace the egg with chia seeds soaked in water.


  • Chia seeds are very beneficial to get relief from joint pain and joint inflammation.
  • It is ideal for reducing blood cholesterol levels.
  • chia seeds are also used as an energy booster.
  • It is ideal for children who are athletes or involved in sports activities.
  • The regular consumption of chia seeds enhances their performances.
  • It also supports digestion.
  • chia seeds are also useful for weight loss in just a few days. 

These are easily available in the market and 100 gm chia seeds are available in between Rs 100 to 200/- .

Chia seeds have a very long shelf life. So you can keep it safely in your house without any trouble of getting spoiled.

Chia Seeds vs flax seeds

Now, I will tell you about Flax seeds.

Please observe seeds carefully-these are chocolaty colored seeds.

flax seeds


You will get the idea of how small or big these seeds are.

Fact about Flax seeds

Flax seeds are also known as Alsi in Hindi and Linseed in English.

The botanical name of Flax is Linum usitatissimum.

Flax seeds are very bright; here it is chocolate brown in color whereas golden-colored flax is also available.

It was identified as a wild crop around 8000 BCE,.

Flax had been used for bread making around 1000 BCE in Greece.

It is a fairly old crop cultivated and used by human beings.

The flax plant is a very adaptive plant- it can easily grow in a cold and warm climate.

So, it is a very valuable plant.


 Flax seeds are full of nutrition.

  • Fiber
  • alpha-linoleic acid
  • omega 3 fatty acid



Benefits of Flax seeds

  • Flax has omega 3 fatty acid that has been considered to have anti-inflammatory properties
  • it has been said that all ailments originate in the body due to cellular level inflammation.
  • Flax seeds help to reduce bodily inflammation.
  • The Flax seeds improve cholesterol and lower the blood pressure
  • Flax seeds are very beneficial for weight loss and diabetes prevention.
  • It has special properties that reduce the risk of breast and prostate cancer.
  • Flax seeds are also very beneficial for healthy hairs and skin
  • 1 tbsp of whole flax seed contains as much fiber as half a cup of cooked oat bran.


Flax has a very good amount of Nutritions. That is why we are comparing Flax seeds with Chia seeds.

But it has one more phytochemical known as lignin that makes it seeds with anti-cancerous properties.

So, you can consider it more nutritious than chia seeds in a couple of areas.

How to use it – 

  • Roast it and munch it
  • Roast, Grind it and used in stuffing of your roti. Mixed it in your multi-grain dalia.
  • Roast it and make a laddu
  • As per researchers – Grind it before consuming because unbroken flax can easily pass through your system without getting absorbed due to its outer shell.
  • Flax has a nutty flavor. That’s why it is ideal for making multi-grain bread.


The cost of flax is very reasonable. ½ kilo flax has a price almost equal to 100 gm chia seeds.

Flaxseed is available in local stores,  departmental store and online stores.

Flaxseed oil is also available in the market.  People consume it for its health benefit.

This is all for today about Chia Seeds and Flaxseeds.


There is one interesting fact about chia seeds that Chia seeds were an integral part of the religious ceremony of Aztec people. That means it had religious importance too.


Chia seeds and flax seeds, both are very high in nutrition.

You can easily include these in your Everyday Life.

Chia seeds don’t have any strong flavor so include in your recipe without comprising the taste of the dish.

And If you like nutty flavor, please add flax in your diet.

And I hope, our today’s information on chia and flax will be useful for you in your Everyday Life.



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