Flaxseed, with the scientific name Linum usitatissimum is plant-based food. There are two types of flax seeds, one which is brown and the other Yellow or golden.
Both of them have roughly similar nutritional value. It contains different types of vitamins and Minerals like calcium, iron, magnesium, potassium, and Zinc.
Key Takeaways
- Golden flaxseed has a milder taste than brown flaxseed and is preferred for baking, while brown flaxseed has a nuttier flavor and is used for savory dishes.
- Golden flaxseed is lighter than brown flaxseed and is more expensive, while brown flaxseed is more widely available and less expensive.
- Both golden and brown flaxseeds are good omega-3 fatty acids and dietary fiber sources.
Golden vs Brown Flaxseed
The difference between golden flaxseed and brown flaxseed lies in the quantity of Alpha-linolenic acid (ALA) present.1 tablespoon of Brown flaxseed contains 59% of Omega 3 fatty acids, whereas the same amount of Golden one contains 51% of Omega 3 fatty acids. According to the number of antioxidants present in flax seeds, we can discover that brown has a higher level of antioxidants than golden ones.
Golden flaxseed comprises 35.5% fat, 23% protein, and 30% carbohydrates. These Golden flax seeds are mostly grown in the North Dakota region of prairies.
This is the reason why this Golden flaxseed is also called the Dakota gold. It is liked by people who want to lose weight as the quantity of fat contained in it is less if described above flaxseed.
Brown flaxseed comprises 38% fat, 28% carbohydrates, and 24.5% protein. It is found in the Canadian region.
Canada is also known for being the largest cultivator of brown flax seeds, and these flax seeds contain more fat and protein as compared to the golden ones. It is also easy to find brown flax seeds as they are easily available in any nearby grocery store.
Comparison Table
| Parameters of Comparison | Golden Flaxseed | Brown Flaxseed |
|---|---|---|
| Availability | These are mainly available in stores such as those specialized ones. | These are easily available in grocery stores. |
| Amount of alpha-linoleic acid | 51% of omega-3-fatty acid is found in one tablespoon. | 59% of omega-3-fatty acid is present in one tablespoon of brown flaxseed. |
| Selling process | Sold as whole grain | Sold in both whole grain and ground form. |
| Antioxidant | A lower level of antioxidants was found. | Higher-level antioxidants found. |
| Recipes | Can be hidden in the recipes. | It can be seen in the recipes as it gives out its color. |
What is Golden Flaxseed?
Golden flaxseed is cultivated for its seed, fibre, and flax oil. It is more nutritious than brown flaxseed. It is also known as Solin and Dakota gold.
Golden flaxseed has several health benefits and is divided into omega-3 fatty acid, Omega-6 fatty acid, and Alpha-linolenic acid Omega 3 fatty acid. It is a prime source of dietary fibre.
Fibres slow down the digestion process. Golden flaxseed contains minerals such as iron, calcium, magnesium, and potassium plus 6gm of protein in 3 tablespoons of it.
Containing this large amount of minerals and fibre, flaxseed is eaten as whole or in ground form, but it’s more preferred in ground form because the nutrients will be available better in the body if it is taken in ground form.
Golden flaxseed is found in the steppes of North Dakota and Canada. It is expensive in comparison to brown flaxseed. Sometimes the question arises, why is it grown? The simple answer is that it is grown for its seed, dietary fibre, and oil.
It cannot be obtained from any nearby grocery store, but it is available only in health food stores. The constituent of Golden flaxseed encompasses 37.5% fat, 23% protein, and 30% carbohydrate.
The advantages of golden flaxseed are:-
- The lower amount of fibre
- The high content of minerals
- Can be easily included in recipes
One of the disadvantages of Golden flaxseed is that we cannot find it easily in the market, and it’s costlier than brown flaxseed.
What is Brown Flaxseed?
Brown flaxseed is good in taste and also looks wise, and holds a good place. It consists of 24.5% protein, 38 % fat, and 28% carbohydrate. Although it has less polyunsaturated fatty acid, it contains more monounsaturated fatty acid.
Brown flaxseed has a higher concentration of antioxidants with the same high amount of fibre but a low amount of carbohydrates. It is found in Brazil and Canada. At an affordable price, it is easily available in nearby grocery stores.
Some of the advantages of Brown flax seed are that it is easily accessible in any nearby grocery store and has a high level of antioxidants with a higher level of fibre and protein.
The disadvantages include that alpha-linolenic acid Omega 3 fatty acid is less in quantity, and it cannot be mixed in any recipes because it can’t be effortlessly hidden in any disease.
It is used in paints, making of fibre, cattle feed, and fodder. It is flavorful in taste and can be added to various things because of its flavour, but when we grab this flaxseed, we should grind it so that it is digested easily in our bodies.
Brown flaxseed contains a very high amount of nutrients with tons of health benefits, that’s why it is known as a superfood.
Main Differences Between Golden and Brown Flaxseed.
- Golden flax seeds contain low fat and low protein, while brown flax seeds contain more fat and protein
- Golden flax seeds are higher in carbohydrates if it’s compared to brown flax seeds.
- Golden flax seeds have more polyunsaturated fatty acids and less monounsaturated fatty acids, whereas brown flax seeds have less polyunsaturated fatty acids and more monounsaturated fatty acids.
- Golden flax seeds have fewer Alpha linoleic acids in comparison to brown flax seeds.
- Golden flax seeds are lower in Omega 3 fatty acids. On the other hand, brown flax seeds are higher in Omega 3 fatty acids.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.10908
- https://akjournals.com/view/journals/10973/106/2/article-p551.xml
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