Flaxseed vs. Quinoa

Flaxseed vs. Quinoa

Adding more superfoods to your diet is an excellent way to ensure that you meet your daily nutritional needs. When searching for superfoods online, you'll likely find flaxseed and quinoa at the top of the list. Flaxseeds and quinoa both tout incredible benefits and have many similarities. That being said, they also share several differences. Continue reading to learn how these two superfood ingredients stack up next to one another. This article will compare the benefits of each and discuss how to incorporate them into your favorite recipes.

Flaxseed

Flaxseeds are listed in the ingredients of various health foods. From shakes to granola bars, flaxseed makes an excellent addition to all types of meals. But where does this tiny seed come from? Flaxseeds come from the flax plant, which was first cultivated in Egypt and is now grown worldwide. The plant typically grows to about two feet tall and has several uses. For centuries flax was solely woven into linen and used to create materials for clothingthe same way we'd use cotton. In the mid-20th century, flax became famous for its health benefits, and it's now mostly grown to produce seeds. Flaxseed's mild, nutty taste makes it easy to add to all types of recipes. It can be enjoyed raw, crushed, cold-pressed and ground into flaxseed meal. Flaxseed is commonly used to create foods like cereal or bread. However, it can also be used as a supplement, added to soups and sauces, and worked into baked goods.

Nutritional Value

Flaxseeds are quickly rising to the top of the superfood listand for a good reason! Though tiny, flaxseeds are jam-packed with essential vitamins, minerals and antioxidants. The benefits of flaxseeds range from reduced inflammation to disease prevention. Continue reading for a complete overview of Golden Flaxseed's nutritional facts. golden flaxseeds

Golden Flaxseed Nutritional Information

Golden Flaxseed Serving Size 3 Tbsp Calories 170 Total Fat 11g Saturated Fat 1g Trans Fat 0g Polyunsaturated Fat 7g Monounsaturated Fat 2.5g Cholesterol 0mg Sodium 10mg Total Carbohydrate 10g Dietary Fiber 8g Total Sugars 0g Protein 6g Vitamin D 0mcg Calcium 56mg Iron 2mg Potassium 269mg

Flaxseed Benefits

Wondering how adding flaxseeds to your diet can benefit you? Flaxseeds provide a range of nutritional benefits. Here are a few of the most commonly mentioned. Bran Flax Muffins

Better Digestion

If you're suffering from digestive issues like constipation, flaxseeds are an excellent way to add more fiber to your diet. Just one serving of our Bob's Red Mill Golden Flaxseed contains 29% of the daily recommended amount of fiber. The insoluble and soluble fiber in flaxseed works in different ways to help improve digestive health and boost regularity. When consumed, insoluble fiber binds to water and other foods to create a gel-like substance in your stomach. This process promotes the movement of food through your digestive system and increases the bulk of your stool. Eating a fiber-rich diet can help prevent constipation and improve overall gut health.

Protein

Protein is a nutrient essential to good health, and eating an adequate amount of it can help promote healthy bones, muscles, skin and cartilage. Flaxseeds are a source of high-quality, plant-based protein. This makes them an excellent option for individuals following a vegan or vegetarian diet and searching for alternatives to animal protein sources. Simply adding a spoonful or two of flaxseed to your daily meals can increase your protein intake drastically and help you reach your health goals.

Heart-Healthy Fats

When it comes to fat, not all types of fat are harmful. In fact, certain types are great for you. Good-for-you fats like omega-3 fatty acids are associated with heart health benefits like lowering blood pressure levels, increased good cholesterol and reduced inflammation. Flaxseeds are rich in omega-3 fatty acids like alpha-linolenic acid (ALA) and make a great addition to your diet.

How to Add Flaxseed to Your Diet

Incorporating more flaxseed into your diet is simple. A spoonful of flaxseed can be added to your favorite breakfast smoothie, worked into baked goods, or ground and turned into a delicious hummus, pesto, or sauce. To help spark your creativity in the kitchen, we've rounded up a couple of our favorite flaxseed recipes to try.

Bran Flax Muffins

Make a batch of these Bran Flax Muffins for a sweet snack that you can feel great about eating. Loaded with good-for-you ingredients like Whole Wheat Flour, Flaxseed Meal and Oat Bran Cereal, they're packed with energy-boosting fiber and protein and the perfect way to start your day.

Overnight Steel Cut Oats

Easy Overnight Steel Cut Oats with Almond Milk and Honey Looking for a meal you can prepare the night before and grab as you head out the door? These Overnight Steel Cut Oats are the perfect option. Made with a combination of Steel Cut Oats and Flaxseed Meal, the ingredients in this dish can be added together the night before. Great-tasting and low-mess, this is one recipe that you'll want to make time and time again.

Quinoa

Quinoa is a type of plant originating from South America. It's most popularly grown along the Andes Mountains of Peru and has been labeled the "mother of all grains." Rising to about five feet high, the quinoa plant produces flowers and fruits. However, it's harvested mainly for its seeds. Quinoa seeds are a nutritious source of plant-based protein and healthy fats.

Nutritional Value

Like flaxseed, quinoa is rich in several essential nutrients. Quinoa contains significant amounts of plant-based protein, fiber and potassiumall vital to a healthy and balanced diet.

Organic Quinoa Grain Nutritional Information

Serving Size 1/4 cup Calories 10 Total Fat 1.5g Saturated Fat 0g Trans Fat 0g Cholesterol 0mg Sodium 0mg Total Carbohydrate 32g Dietary Fiber 5g Total Sugars 1g Protein 6g Vitamin D 0mcg Calcium 15mg Iron 2mg Potassium 324mg

quinoa

Quinoa Benefits

Wondering how the benefits of quinoa stack up next to flaxseed? Here's a list of the most touted quinoa benefits and why you should add this superfood to your diet.

Plant-Based Protein Source

Like flaxseed, quinoa is also a high-quality source of plant-based protein, making it a preferred food by vegans and vegetarians. Additionally, it can be used as a substitute in several meat-based recipes to replicate the texture and flavor.

Gluten Free

Naturally gluten free, quinoa is a preferred option for those who have celiac disease and are not able to eat gluten grains. Use quinoa as a substitute in gluten-based dishes like wheat berry salad, or work it into your favorite baked goodsthe possibilities are endless.

Gut Health

Rich in fiber, adding quinoa to your diet is an excellent way to increase overall gut health. Additionally, regularly consuming quinoa can enhance the diversity of beneficial gut bacteria and may reduce inflammation.

How to Add Quinoa to Your Diet

Begin cooking with quinoa today and try out one of the recipes below.

Ensalada de Quinoa

Create a filling and healthy lunch by working this quinoa-based salad into your weekly menu. Based on a traditional Peruvian dish, this Ensalada de Quinoa is delicious, nutritious and loaded with whole food ingredients like red quinoa, green lima beans and yellow corn.

Bean Free Quinoa Chili

Bean Free Quinoa Chili Craving chili but not too keen on beans? We have the perfect solution. This mouthwatering Bean Free Quinoa Chili is naturally vegan, bean-free and gluten free. Enjoy it as a vegetarian dish or as a flavorful side.

Flaxseed Vs. Quinoa

Now that you know more about these superfoods, it's time to see how they compare. Here's a glance at the differences between flaxseed vs. quinoa.

Calories

If you're following a low-calorie diet, you're likely to check the nutrition facts on the back of the labels. Regarding calorie count, neither quinoa nor flaxseed is very low in calories. One serving (47g) of our Bob's Red Mill Organic Quinoa Grain contains 170 calories, compared to the 170 calories in a serving (37g) of Golden Flaxseed.

Protein

While both superfoods are good plant-based protein sources, quinoa contains less protein than flaxseed. There are 6 grams of protein per 47 grams of quinoa and 6 grams of protein per 31 grams of golden flaxseed, making flaxseed the richer source.

Carbohydrates

While quinoa may be lower in protein, it does contain more carbohydrates. Because quinoa is a carb-rich food, it's preferred by athletes and individuals looking for a boost of energy. However, flaxseed is often the selected of the two by those following a low-carb diet.

Fat

Quinoa contains far less fat than flaxseed. However, that doesn't necessarily mean that it's the healthier of the two. Nearly all of the fat in flaxseed comes from omega-3 fatty acidsa beneficial type of fat that plays a vital role in heart health and many bodily functions. Whether you plan on incorporating more flaxseed or quinoa into your meals, both are excellent and healthy options. Review the benefits of each above to determine which will work best for your nutritional needs. From everyone at Bob's Red Mill, happy cooking!
Bob's Red Mill
July 31 2022

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