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Hemp Seeds Vs Chia Seeds

We all know that hemp and chia seeds are extremely popular, but what is the difference? They are often known as a superfood. They are regulary seen in your local store or supermarkets. The main difference between the two is that they come from two plants that are unrelated. They contain all the starting materials necessary to develop into complex plants.  All of this sounds great, but how are they different?  How do they taste and what ways can you eat them? In this blog, we are comparing the two seeds and how they differ from each other.


The hemp seed is bigger in size, golden brown in colour, and are an oval shape.
  • Taste

Hemp seeds have a nutty pleasant taste that could be in comparison to unflavoured sunflower seeds, however, their texture is much softer.
  • Nutrition 

The comparison between the two seeds is based on one-ounce which is two tablespoons serving of hemp seed. Hemp seeds are one of few plants that are complete protein sources which means they contain all the essential amino acids that your body can’t make.
  • Protein – 10 Grams
  • Dietary Fibre – 1 Gram
  • Calories – 162
  • Fat – 13 Grams (1-gram saturated)
  • Calcium – 0%
  • Manganese – 0%
  • Phosphorous – 0%
  • Iron – 15%
  • Magnesium – 45%
  • Zinc – 21%


  • Ways to Eat Them 

Seeds are very popular as they can be eaten and added to so many different food options.
  • Hemp can be blended with water to make hemp seed milk
  • Toasted hemp seeds can be eaten like popcorn
  • Mix them into a smoothie

 Other Vitamins and Minerals in Hemp Seeds 

  • Vitamins B1, B2, B6, D, E
  • Chlorophyll
  • Sulfur
  • Copper
  • Potassium
  • Omega 3 – 1000mg
  • Omega 6 – 2500mg


The chia seed is smaller in size, are speckled and are black in colour. It is recommended that you soak the chia seeds to get the most benefit from them. They are mucilaginous, which simply means the seeds contain a soluble fibre that becomes gelatinous when it comes in contact with water.
  • Taste   

Chia seeds taste like poppy seed and have a mild nutty flavour when eaten dry. It is small, dense, and crunchy. Chia seeds soaked, absorb liquid and then become plump.
  • Nutrition   

Comparison between the two seeds is based on one-ounce which is a 2 tablespoon serving of chia seeds.
  • Protein – 4 Grams
  • Dietary Fibre – 11 Grams
  • Calories – 137
  • Fat – 9 Grams (1 gram saturated)
  • Calcium – 18%
  • Manganese – 27%
  • Phosphorous – 30%
  • Iron – 27%
  • Magnesium – 0%
  • Zinc – 7%
  • Ways to Eat Them   

Chia seeds can be added to many flavourable dishes.
  • Mix into a smoothie
  • Sprinkle on cereals, yogurt
  • Add to fruit juice or green tea

Other Vitamins and Minerals in Chia Seeds   

  • Vitamins B, D, E
  • Boron
  • Niacin

Which is Better?  

Chia and hemp seeds are both an excellent choice and are both equally as good and as healthy as each other. They provide a good source of plant-derived ALA, along with a wide variety of nutrients and antioxidants. It is recommended that both should be included in your daily diet for maximum health benefits. They are extremely easy to add to many foods including yogurts, oatmeal, and smoothies. They are the perfect way of adding healthy nutrients to your diet.

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