Chestnuts vs Flax Seeds: Difference, Benefits, More

Chestnuts and flax seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on chestnuts and flax seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Chestnuts

Chestnuts (Castanea spp.) are a nut native to the temperate regions of the Northern Hemisphere.

These nuts have a sweet and slightly starchy flavor and are often used in sweet and savory dishes.

Chestnuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are lower in fat and calories compared to many other nuts and are a good source of complex carbohydrates, making them a good choice for those watching their carbohydrate intake.

There are many ways to incorporate chestnuts into your diet. They can be eaten raw or roasted and are often peeled and cooked before use.

Chestnuts are often used in sweet dishes, such as chestnut puree or chestnut flour, and used to make chestnut bread or pastries.

They can also be used in savory dishes, such as chestnut stuffing or soup.

Chestnuts are available fresh or canned and are often sold peeled or unpeeled. It is important to store chestnuts in the refrigerator or freezer to keep them fresh, as they can become rancid quickly.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving chestnuts a try.

They are versatile, flavorful, and can be easily incorporated into various dishes.

Chestnuts are an excellent source of Vitamin C.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin A, and Vitamin B3 (Niacin).

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.

Chestnuts vs Flax Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chestnuts vs flax seeds.

This comparison will start by comparing the caloric value of chestnuts and flax seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Chestnuts vs Flax Seeds Calories

Nuts and seeds are generally high in calories; the same goes for chestnuts and flax seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing chestnuts vs flax seeds for weight loss, chestnuts are slightly lower in calories, with 63 calories per serving, compared to 150 calories per serving of flax seeds.

However, both chestnuts and flax seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Chestnuts vs Flax Seeds Protein

Nuts and seeds, including chestnuts and flax seeds, are an important source of plant-based protein.

Flax Seeds offer around 76% more protein than chestnuts.

Flax Seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving), while chestnuts have 4.2 grams of protein per 100 grams (or 1.2g per serving).

Chestnuts vs Flax Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in chestnuts and flax seeds.

The total amount of carbohydrates is around 41% higher in chestnuts than in flax seeds. They have 49.1 grams per 100 grams, compared to 28.9 grams in flax seeds.

There’s less sugar in chestnuts than in flax seeds, 100% precisely.

One handful of chestnuts (28 grams) contains 0 grams of sugar, while the same amount of flax seeds contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in chestnuts and flax seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than chestnuts which offer 0 grams per portion.

Chestnuts vs Flax Seeds Fats

Like the other nuts and seeds, fats in chestnuts and flax seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in chestnuts and flax seeds:

• Chestnuts: 1.1 grams per 100 grams
• Flax Seeds: 42.2 per 100 grams

Speaking of saturated fats, chestnuts are 95% lower in saturated fats.

Chestnuts and flax seeds contain 0.2 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Chestnuts vs Flax Seeds Vitamins Content

This section will discuss the vitamin content of chestnuts and flax seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Chestnuts have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, flax seeds have a higher amount of vitamin A, vitamin C, and vitamin B2 (Riboflavin).

Chestnuts and flax seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins chestnuts and flax seeds contain side by side, so you can easily compare them.

Chestnuts vs Flax Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chestnuts and flax seeds comparison focuses on their mineral content.

Chestnuts are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than flax seeds.

Chestnuts and flax seeds contain the same amount of fluoride.

Check out the table below to learn how chestnuts and flax seeds compare when it comes to mineral contents.

The Final Word

Chestnuts and flax seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both chestnuts and flax seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.