Flax Seeds vs Hemp Seeds: Which Is Better?
Flax Seeds and hemp 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 flax seeds and hemp 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.
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.
Hemp seeds (Cannabis sativa) are small, nutty seeds that come from the hemp plant.
These seeds have gained popularity recently as a health food due to their high protein and nutrient content.
Hemp seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or roasted.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Hemp seeds are also available in oil form, which can be used in cooking or as a salad dressing.
They are a good source of protein, fiber, and healthy fats, including omega-3 and omega-6 fatty acids. They are also a good source of various vitamins and minerals, including iron, zinc, and vitamin E.
Hemp seeds are considered safe for most people to eat. However, it is important to note that they can cause allergic reactions in some individuals.
If you are allergic to other types of nuts or seeds, it is advisable to be cautious when introducing hemp seeds into your diet.
Overall, hemp seeds are a nutritious and versatile food that can be valuable to a plant-based diet.
If you’re looking to add more protein and healthy fats to your diet, consider giving hemp seeds a try.
Hemp Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin) and some Vitamin E.
Flax Seeds vs Hemp Seeds Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing flax seeds vs hemp seeds.
This comparison will start by comparing the caloric value of flax seeds and hemp seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Flax Seeds vs Hemp Seeds Calories
Nuts and seeds are generally high in calories; the same goes for flax seeds and hemp 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 flax seeds vs hemp seeds for weight loss, flax seeds are slightly lower in calories, with 150 calories per serving, compared to 155 calories per serving of hemp seeds.
However, both flax seeds and hemp 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.
Flax Seeds vs Hemp Seeds Protein
Nuts and seeds, including flax seeds and hemp seeds, are an important source of plant-based protein.
Hemp Seeds offer around 42% more protein than flax seeds.
Hemp Seeds have 31.6 grams of protein per 100 grams (or 8.8g per serving), while flax seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving).
Flax Seeds vs Hemp 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 flax seeds and hemp seeds.
The total amount of carbohydrates is around 70% higher in flax seeds than in hemp seeds. They have 28.9 grams per 100 grams, compared to 8.7 grams in hemp seeds.
One handful of flax seeds and hemp seeds (28 grams) contains 0.4 grams of sugar, the same amount.
Lastly, let’s take a look at the dietary fiber in flax seeds and hemp 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 hemp seeds which offer 1.1 grams per portion.
Flax Seeds vs Hemp Seeds Fats
Like the other nuts and seeds, fats in flax seeds and hemp seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in flax seeds and hemp seeds:
- Flax Seeds: 42.2 grams per 100 grams
- Hemp Seeds: 48.8 per 100 grams
Speaking of saturated fats, flax seeds are 20% lower in saturated fats.
Flax Seeds and hemp seeds contain 3.7 grams and 4.6 grams of saturated fat per 100 grams, respectively.
Flax Seeds vs Hemp Seeds Vitamins Content
This section will discuss the vitamin content of flax seeds and hemp seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Flax Seeds have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, hemp seeds have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin K.
Flax Seeds and hemp seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins flax seeds and hemp seeds contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Flax Seeds vs Hemp 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 flax seeds and hemp seeds comparison focuses on their mineral content.
Flax Seeds are a better source of copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than hemp seeds.
On the other hand, hemp seeds have a higher amount of calcium, selenium, and sodium.
Flax Seeds and hemp seeds contain the same amount of fluoride.
Check out the table below to learn how flax seeds and hemp seeds compare when it comes to mineral contents.
The Final Word
Flax Seeds and hemp 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 flax seeds and hemp 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.
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