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Hemp vs Flax vs Chia: Which seed is the best?

Hemp vs Flax vs Chia: Which seed is the best?

Superfoods are blowing up. Just walk down your local grocery store and you’ll find a wide variety of different nuts, fruits, and seeds in the health section that offer large doses of protein, antioxidants, omegas, vitamins, and minerals. Among these foods, hemp, flax, and chia seeds are becoming some of the most popular items. They’re easy to add to our daily foods, quite savory, and relatively affordable.

hemp vs chia vs flax

All this sounds great – but how are they different? Are they all equally good? Is one better than the other? How do you which one is the best value? Which one do I buy?

When there’s a surplus of options, it’s easy for us to be unsure which is the best choice. From the research we’ve done, we can say that there’s no one perfect option that is the king of all superfoods. All options are great. Yet, we still want to make it easier for you to choose, depending on what you’re looking for. So here’s our breakdown of the seeds:

In our research, we broke it down to four categories:

  • Taste
  • Nutrition
  • Ways to Eat Them

Read our review in full or check out the categories that matter to you most. Either way, we hope this post will help you get a better sense of which seed is the best choice for you.


  • HEMP
    • Hemp seeds have a pleasant nutty taste that could be compared to unflavored sunflower seeds, but with a much softer texture. 
  • FLAX
    • There are two different types of flaxseeds: Golden and Brown. Both of them have similar nutrition profiles. Golden flaxseeds tend to be smooth and nutty, whereas brown flaxseeds have more earthy undertones. More people tend to prefer golden to brown. 
  • CHIA
  • When eaten dry, chia tastes a bit like a poppy seed. It is dense, small and crunchy. Soaked chia seeds absorb liquid and become very plump, sweet and soft like tapioca pearls, and can be used much in the same way. 

Winner: None.

There’s no seed that tastes better than the other. It’s strictly a personal preference of what taste you prefer. One thing to note is that all these seeds don’t have a strong taste. Rather, their tastes are all quite subtle. This is the reason why all of them are great as an additive. They won’t be overpowering.


Per Serving (30 grams)HEMPFLAXCHIA
Dietary Fiber2g4g5g

Omega 3: 1000mg

Omega 6: 2500mg

Omega 3: 2300mg

Omega 6: 600mg

Omega 3: 2400mg

Omega 6: 800mg



Winner: Hemp Seeds.

When considering nutrients across the board, hemp seeds offer the most variety. Specifically, hemp seeds offer a superior amount of protein per serving compared to its competitors. Additionally, although not noted in the table, hemp seeds offer both GLA (gamma linolenic acid) and CLA (conjugated linoleic acid). GLA is a fatty acid that has anti-inflammatory properties. CLA is a building block of cell membranes.



One of the main reasons these seeds are so popular is because they can be eaten in so many different ways. They can be considered as a seasoning or additive that you can add to your daily meals. There’s not a specific way that each seed are used. Rather, all of them can be used in similar ways. Here are some of the most popular ways add seeds into your diet:

  • Eat a spoonful raw as a quick snack
  • Mix them into your smoothie
  • Sprinkle on top of cereal, salads, yogurt, or even oatmeal
  • Substitute the seeds for breadcrumbs to coat chicken or fish
  • Ground the seeds to use them as condiments

Here are some specific ways each seeds can be used:


  • Blend with water to make hemp seed milk.
  • Sprinkle on Salads, Cereals, Khichdi, Soup, Sandwiches etc.
  • Toasted hemp seeds can be eaten like popcorn.


  • Chia has a unique texture that makes it similar to tapioca (boba tea) when mixed in water. Try combining it with a chilled green tea and fruit juice. 
  • You may add chia seeds straight to products that have liquid, like juice or yogurt


  • Sprinkling ground flax seeds over your hot or cold breakfast cereal
  • Mixing them into your favorite yogurt
  • Adding them into cookie, muffin, bread or other batters


It’s hard to say one type of seed is the best & you won’t go wrong with any of these seeds. It really depends on what you are looking for. For example if you are looking for something that tastes good, is highly nutritious and can be added do your daily diet for a perfect boost then we would suggest you to go with Hemp.

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