Chia seeds or flax? Almonds or walnuts? Turkey burger or sirloin? Many people form misguided opinions about the virtues of one food over another based on media reports or hearsay. Oftentimes, there’s no clear winner. I’ve dug up the facts on several foods, so that you can decide for yourself.
Chia seeds vs. Flax seeds
Nutritionally, ounce for ounce they are quite similar. Chia seeds have 139 calories, 8.7 grams total fat, 10.7 grams fiber, and 4.4 grams protein. Flax seeds have 140 calories, 9 grams total fat, 7 grams fiber and 6 grams protein. Both are rich in omega-3 fatty acids, with flax coming in slightly ahead. Chia seeds don’t have to be ground to unlock their nutrients, whereas flax seeds do. You can cook with both to add extra nutrients to a recipe. Chia seeds’ slightly higher fiber content will keep you fuller longer—and that’s why I prefer to sprinkle them on my morning oatmeal. As for taste, both have minimal to none in my opinion.
Almonds vs. Walnuts
First off, I’m a big fan of all nuts. But my patients seem to favor almonds and walnuts. Per 1-ounce serving, walnuts have 190 calories, 4 grams protein, 18 grams total fat, and 2 grams fiber, while almonds have 123 calories (new research confirmed this amount vs. the 160 calories previously thought), 6 grams protein, 14 grams total fat, and 4 grams fiber. Compared to almonds, walnuts are higher in alpha-linolenic acid and linoleic acid, the plant-based omega-3 essential fatty acids required by the human body, and in antioxidants. Whole almonds are higher in vitamin E, calcium, magnesium, and potassium. Either can be enjoyed as a topping on salad, yogurt, or cereal, or simply on their own as a snack.
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