Hemp vs Flax vs Chia: Who is the Seed King?

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 flax vs chia
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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
  • Price
  • 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.


hemp vs chia vs flax
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Hemp vs Flax vs Chia: Comparison Chart

OmegasOmega 3: 1000mg
Omega 6: 2500mg
Omega 3: 2300mg
Omega 6: 600mg
Omega 3: 2400mg
Omega 6: 800mg
Vitamins & Mineralsvitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymesvitamin B1, vitamin B6, manganese, magnesium, phosphorus, selenium, iron, potassium, copper and zincvitamin B, vitamin D, vitamin E, calcium, magnesium, iron, zinc, boron, and niacin

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.

Support the growth of hemp in the US by shopping for hemp seeds! Discover the top hemp seeds through our Hemp Seeds Review.


  • Hemp – $9-$15 per lb
  • Flax – $5-$10 per lb
  • Chia – $4-$6 per lb

Winner: Chia Seeds.

If you’re looking for the best value, Chia seeds is your best bet. You’ll get the most amount of chia seeds for your money. However, before deciding the most volume, think about what you’re trying to gain from eating these seeds. If you’re looking for more protein, it might make sense to spend a bit more on hemp seeds as you’ll get more protein per serving.


superfood seeds comparison
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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:

  • Hemp
  • – Blend with water to make hemp seed milk
    – Toasted hemp seeds can be eaten like popcorn

  • Chia
  • – 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.


It’s hard to say one type of seed is the best. It really depends on what you’re looking for.

Most nutritious? Hemp seeds
Best value? Chia seeds

But all in all, you won’t go wrong with any of these seeds. They’re all a great to add some great nutrition to our daily foods. Bon appétit!

If you are interested in trying one of the best hemp seeds on the market, we recommend checking out our Unbiased Hemp Seed Review . You can also check out hemp seed based Hemp Protein Reviews and Hemp Seed Oil Reviews.

Ministry of Hemp is America's leading hemp advocate.

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Latest Comments
  • Nacho Chavez says:

    I’ve been using Hemp and Chia Seeds for several years. To a blended drink that consists basically of 2 quarts of Almond Milk and 5 cups of “quick rolled oats”, plus 1/2 tsp salt, and 2.5 Tsp Cinnamon, I add 1.25 cups of Hemp Seed and 1/3 cup of Chia Seeds. I cool it, and maybe 4-5 times a week, I’ll make myself a bowl that includes a ripe banana, strawberries, blueberries, 1/2 chopped apple, and about 1.5 cups of the oats. Tastes TERRIFIC !
    Yesterday I added 2 TBLSP of ground Flex Seed. Did I enhance it? Is the combination of SEEDS a good idea?
    The basic brink was suggested to me several years ago by my HIGHLY ORGANIC-oriented, YOGA teacher daughter.
    I’m her 74 year-old, in pretty good health, 222 lb Daddy. I haven’t weighed less than 200 lbs since I was 20 years old. Got to 265 about 5 years ago, then started working on getting down. My current target is 215 before the end of this year.

  • Monica says:

    HEMP SEEDS serving 3 Tablespoons HAS 20% IRON ALSO

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