Flax Seeds vs Lentils: Which Is Better?
Although flax seeds and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
While flax seeds belong to the nuts and seeds group, lentils belong to legumes food group.
That’s why we decided to create an in-depth article that compares flax seeds and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.
Now, let’s see how flax seeds and lentils compare specifically.
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 is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.
Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.
They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.
One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.
Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.
They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.
They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.
Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.
Flax Seeds vs Lentils 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 lentils.
This comparison will start by comparing the caloric value of flax seeds and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||534 kcal||352 kcal|
|Carbs||28.9 g||63.4 g|
|Sugar||1.55 g||2.03 g|
|Fiber||27.3 g||10.7 g|
|Protein||18.3 g||24.6 g|
|Fat||42.2 g||1.06 g|
|Saturated Fat||3.66 g||0.154 g|
Flax Seeds vs Lentils Calories
Comparing lentils vs flax seeds for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 534 calories per 100 grams of flax seeds.
However, both flax seeds and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Flax Seeds vs Lentils Protein
Legumes and most legume products, including flax seeds and lentils, are important sources of plant-based protein.
Lentils offer around 26% more protein than flax seeds.
Lentils have 24.6 grams of protein per 100 grams, while flax seeds has 18.3 grams of protein per 100 grams.
Flax Seeds vs Lentils 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 lentils.
The total amount of carbohydrates is around 54% higher in lentils than in flax seeds. They have 63.4 grams per 100 grams, compared to 28.9 grams in flax seeds.
There’s less sugar in flax seeds than in lentils, 33% precisely.
One handful of flax seeds (28 grams) contains 0.4 grams of sugar, while the same amount of lentils contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in flax seeds and lentils.
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 is a better source of fiber than lentils which flax seeds offers 3 grams per portion.
Flax Seeds vs Lentils Fats
Fats in flax seeds and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in flax seeds and lentils:
- Flax Seeds: 42.2 grams per 100 grams
- Lentils: 1.1 per 100 grams
Speaking of saturated fats, lentils are 95% lower in saturated fats.
Lentils and flax seeds contain 0.2 grams and 3.7 grams of saturated fat per 100 grams, respectively.
Flax Seeds vs Lentils Vitamins Content
This section will discuss the vitamin content of flax seeds and lentils.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Flax Seeds has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, lentils have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).
Flax Seeds and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins flax seeds and lentils contain side by side, so you can easily compare them.
|Vitamin A||0||39 IU|
|Vitamin C||0.6 mg||4.5 mg|
|Vitamin B1 (Thiamine)||1.64 mg||0.873 mg|
|Vitamin B2 (Riboflavin)||0.161 mg||0.211 mg|
|Vitamin B3 (Niacin)||3.08 mg||2.6 mg|
|Vitamin B5 (Pantothenic acid)||0.985 mg||2.14 mg|
|Vitamin B6 (Pyroxidine)||0.473 mg||0.54 mg|
|Vitamin B9 (Folate)||87 µg||479 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.31 mg||0.49 mg|
|Vitamin K||4.3 µg||5 µg|
Flax Seeds vs Lentils 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 lentils comparison focuses on their mineral content.
Flax Seeds is a better source of iron than lentils.
On the other hand, lentils are a higher amount of calcium, copper, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Flax Seeds and lentils contain the same amount of fluoride.
Check out the table below to learn how flax seeds and lentils compare when it comes to mineral content.
|Calcium||255 mg||35 mg|
|Copper||1.22 mg||0.754 mg|
|Iron||5.73 mg||6.51 mg|
|Magnesium||392 mg||47 mg|
|Manganese||2.48 mg||1.39 mg|
|Phosphorus||642 mg||281 mg|
|Potassium||813 mg||677 mg|
|Selenium||25.4 µg||0.1 µg|
|Sodium||30 mg||6 mg|
|Zinc||4.34 mg||3.27 mg|
The Final Word
Flax Seeds and lentils are highly nutritious and a great addition to a plant-based diet.
Both flax seeds and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
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