Flax seeds and hemp seeds are both popular sources of healthy fats. Most people use them to get a boost of omega-3 fats, but which, if either, of these tiny seeds is better? Is one more nutritious, and can they be used interchangeably?
In this post, I’ll discuss how flax seeds and hemp seeds compare to each other in terms of nutrition, health benefits, price, and the best culinary uses for each.
Flax seeds vs. hemp seeds – a quick comparison
Flax seeds and hemp seeds are both small, round seeds known for their high nutritional value and omega-3 fatty acid content.
Hemp seeds, also called hemp hearts, are higher in protein and minerals like zinc, potassium, magnesium, folate, iron, and phosphorus while being a little lower in carbohydrates than flax seeds. Flax seeds are higher in omega-3 fats, calcium, and fiber than hemp seeds.
Hemp seeds provide more calories, total fat, and polyunsaturated fatty acids, but a lower proportion of these are omega-3s compared to flax. Both are naturally low in sodium, saturated fat, and cholesterol, making them heart-healthy choices.
Nutrition & health benefits
When comparing flax seeds vs. hemp seeds, it’s important to consider how they differ in the nutrients they contain.
Omega-3 fats
Omega-3s are healthy fats known for their anti-inflammatory benefits1. The body can’t produce it’s own omega-3s, so we must get them from food.
While both flax and hemp seeds contain alpha-linolenic acid (ALA), a type of omega-3 found in plants, flax seeds come out on top with more than twice the amount. This means that hitting your omega-3 goal for the day will be easier with flax seeds, especially for vegans who have higher ALA needs. Daily recommended ALA omega-3 intakes2 are:
- Women – 1.1 grams (1.4 grams if pregnant, 1.3 grams if lactating)
- Men – 1.6 grams
While not a hard and fast rule, it’s sometimes recommended that vegans get more ALA3 in their diets than omnivores to help compensate for the lack of DHA and EPA omega-3s that come from marine animals.
The body can convert some ALA to DHA and EPA, but the conversion rate is quite low. Vegans can compensate for this low conversion rate somewhat by eating extra foods with ALA, but taking an algae-based omega-3 supplement with both DHA and EPA may be more effective.
If you prefer hemp seeds over flax seeds as a vegan, you may need to include other ALA-rich foods throughout the day to meet your needs.
Protein
Here, hemp seeds have the advantage with 10 grams of plant-based protein compared to 4 grams in the same amount of flax seeds. That’s more than double! If you’re prioritizing protein intake to meet certain health or fitness goals, hemp seeds may be the better choice for you.
Hemp seed is a complete protein, meaning it contains optimal proportions of all nine essential amino acids required by the body. Flax seeds are technically considered an incomplete protein since they’re slightly lower in the amino acid lysine.
Practically speaking, however, these are insignificant differences when consumed as part of a balanced diet that includes vegan sources of lysine like beans and legumes. Both seeds are a valuable source of protein for vegan diets.
Fiber
Unfortunately, most Americans don’t get enough fiber in their diets. Fiber is well-known for keeping us regular, but it also supports a healthy gut microbiome and immune system. For best health, it’s recommended that adults get 25-30 grams of fiber per day.
Flax seeds are a great source of fiber with 6 grams per 3 tablespoon serving. Hemp seeds provide significantly less fiber, only about 1 gram per 3 tablespoons. However, if you already get more than enough fiber in your diet from eating a variety of whole plant-based foods, this may not be much of an issue for you.
Vitamins & minerals
Hemp seeds are richer in certain minerals, with about twice the amount of magnesium, potassium, phosphorus, folate, and zinc compared to flax seeds.
Flax seeds, on the other hand, contain more than double the amount of calcium. If you struggle to get enough calcium from foods or have osteoporosis, flax seeds could be a more helpful addition to your diet.
Hemp seeds are twice as high in iron with 2.4 milligrams in 3 tablespoons, making them particularly valuable for women who have higher iron needs during menstruation, pregnancy, and lactation.
Lignans
Flaxseeds are by far the best dietary source of lignans, a unique type of polyphenol known for its anti-inflammatory and antiestrogenic properties.
As a type of phytoestrogen, lignans can block mammalian estrogen from exerting its effects in certain areas of the body, which may at least partially explain the association4 between high lignan intake and a reduced risk of postmenopausal breast cancer.
Culinary uses
Flax and hemp seeds can be used in many of the same ways. They can be:
- Blended in smoothies
- Added on top of oatmeal, cereal, waffles, or non-dairy yogurt
- Baked in muffins, quick breads, and cookies
- Added to granola
Flax seeds absorb more water than hemp seeds and can be used in a variety of unique ways:
- As an egg replacement. This works the best for baking, in recipes that only call for 1-2 eggs. Simply mix 1 tbsp ground flax seeds and 2 tbsp hot water for each egg the recipe calls for and let sit until thickened. This also works well with ground chia seeds.
- In flaxseed pudding. This is a nutritious and quick dessert that can be made in a variety of different flavors. Ground flaxseeds are mixed with non-dairy milk, plus sweetener as desired, and chilled in the fridge until thickened. Top with fresh berries, ripe mango, or dark chocolate shavings – the choices are endless! I recommend using golden flaxseeds for this dessert since they’re milder in flavor than brown flaxseeds.
One thing to keep in mind about flax seeds is that they must be ground for maximum nutrient absorption. When left whole, flax seeds are very difficult to digest.
Due to their lighter, neutral color and mild flavor, hemp seeds can blend in seamlessly in many dishes where flax seeds would be distracting.
You can also use hemp seeds in these unexpected ways:
- Blending into creamy white soups and sauces
- Replacing up to a quarter of the amount of breadcrumbs in a recipe for meatless meatballs, baked pasta dishes, or air-fried tofu nuggets
- Ground with nutritional yeast and a pinch of salt for a vegan parmesan alternative
- As a substitute for expensive pine nuts in homemade pesto
RELATED: Hemp Seeds vs. Chia Seeds – Which Is Better?
Price
According to Nuts.com, raw organic hemp seeds cost $16.99/lb and organic brown or golden flax seeds cost $5.99/lb. Of course, prices will vary based on the brand and additional certifications the product may have, such as certified gluten-free or USDA Organic, but flax seeds are almost always more affordable.
Flax seeds vs. hemp seeds – which should you choose?
Both flax and hemp seeds are nutritious, versatile sources of healthy fats that can easily fit into a well-balanced diet.
While you can add both of them to your grocery list to get the nutrition and health benefits of each, you may want to choose hemp seeds more often if you’re prioritizing your protein or iron intake, are pregnant and need more folate from foods, or want to inconspicuously add them to meals.
On the other hand, flax seeds are a better source of calcium, fiber, and omega-3 fats and can be used as an egg replacer in baking or made into a nutritious pudding for breakfast or dessert. It’s much easier to meet your daily ALA omega-3 needs with flax seeds than hemp seeds. They also usually cost less, which is great for those on a tight budget.
When deciding between these nutritious seeds, think about how you’d like to use them in your meals or snacks and which health benefits you’re interested in. Try adding both to your diet to get the unique benefits of each!
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Saini RK, Prasad P, Sreedhar RV, Akhilender Naidu K, Shang X, Keum YS. Omega-3 Polyunsaturated Fatty Acids (PUFAs): Emerging Plant and Microbial Sources, Oxidative Stability, Bioavailability, and Health Benefits-A Review. Antioxidants (Basel). 2021;10(10):1627. Published 2021 Oct 15. doi:10.3390/antiox10101627
- National Institutes of Health Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals. NIH website. Accessed 4/11/24.
- Norris, Jack. Omega-3s. Veganhealth.org. Accessed 4/12/24.
- Buck K, Zaineddin AK, Vrieling A, Linseisen J, Chang-Claude J. Meta-analyses of lignans and enterolignans in relation to breast cancer risk. Am J Clin Nutr. 2010;92(1):141-153. doi:10.3945/ajcn.2009.28573
