Flaxseed vs. chia seeds – which is better for you?

You're staring at a plain bowl of oatmeal or a generic smoothie. You know in the age of nutrient-dense superfoods that you can do better. But was it flaxseed or chia seeds you were supposed to add for that extra nutritional boost? They are easy to mix up, yet both might have a part in your ideal diet.

Julie Davis, a physician assistant and registered dietitian based in Fort Worth, Texas, says many people think the two are interchangeable, but that they have quite different flavor profiles.

Here’s what to know about how flaxseed and chia seeds are different, and the same.

Which one is better depends on your nutrition goals.

According to USDA data, a 1-ounce serving of flaxseed has 150 calories, 8 grams of fiber, 5 grams of protein, 38% daily value (DV) thiamine and 38% DV copper. Chia seeds have 138 calories, 10 grams of fiber, 5 grams of protein, 15% DV thiamine and 28% DV selenium. Chia is richer in selenium, calcium, vitamin B3, phosphorus, fiber and iron, while flax is richer in vitamin B1, copper, magnesium and potassium. Flax covers 85% more of the daily vitamin B1 need.

Both are rich in fiber; a 2023…

Original source: https://www.usatoday.com/life/