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  6. Chia seeds vs. Sesame

Chia seeds vs. Sesame — In-Depth Nutrition Comparison

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How are Chia seeds and Sesame different?

  • Chia seeds is higher in Fiber, Selenium, Phosphorus, and Vitamin B3, however, Sesame is richer in Copper, Iron, Calcium, Zinc, and Vitamin B1.
  • Daily need coverage for Copper from Sesame is 351% higher.
  • Chia seeds contains 3 times more Fiber than Sesame. While Chia seeds contains 34.4g of Fiber, Sesame contains only 11.8g.
  • Chia seeds has less Saturated Fat.

Seeds, chia seeds, dried and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Chia seeds vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Sesame
Sesame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PhosphorusPhosphorus +36.7%
Contains more SeleniumSelenium +60.5%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +15%
Contains more IronIron +88.5%
Contains more CopperCopper +341.8%
Contains more ZincZinc +69.2%
Contains less SodiumSodium -31.3%
~equal in Magnesium ~351mg
~equal in Manganese ~2.46mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Sesame
Sesame
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B2Vitamin B2 +45.3%
Contains more FolateFolate +98%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Sesame
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +79.6%
Contains more WaterWater +23.7%
Contains more FatsFats +61.6%
~equal in Protein ~17.73g
~equal in Other ~4.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Sesame
Sesame
1
15% 40% 46%
Saturated Fat: Sat. Fat 6.957 g
Monounsaturated Fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated Fat -52.1%
Contains more Mono. FatMonounsaturated Fat +712.4%
~equal in Polyunsaturated fat ~21.773g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chia seeds Sesame
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chia seeds Sesame Opinion
Calories 486kcal 573kcal Sesame
Protein 16.54g 17.73g Sesame
Fats 30.74g 49.67g Sesame
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 11.65g Sesame
Carbs 42.12g 23.45g Chia seeds
Magnesium 335mg 351mg Sesame
Calcium 631mg 975mg Sesame
Potassium 407mg 468mg Sesame
Iron 7.72mg 14.55mg Sesame
Sugar 0.3g Chia seeds
Fiber 34.4g 11.8g Chia seeds
Copper 0.924mg 4.082mg Sesame
Zinc 4.58mg 7.75mg Sesame
Phosphorus 860mg 629mg Chia seeds
Sodium 16mg 11mg Sesame
Vitamin A 54IU 9IU Chia seeds
Vitamin E 0.5mg 0.25mg Chia seeds
Manganese 2.723mg 2.46mg Chia seeds
Selenium 55.2µg 34.4µg Chia seeds
Vitamin B1 0.62mg 0.791mg Sesame
Vitamin B2 0.17mg 0.247mg Sesame
Vitamin B3 8.83mg 4.515mg Chia seeds
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg Sesame
Folate 49µg 97µg Sesame
Trans Fat 0.14g Sesame
Choline 25.6mg Sesame
Saturated Fat 3.33g 6.957g Chia seeds
Monounsaturated Fat 2.309g 18.759g Sesame
Polyunsaturated fat 23.665g 21.773g Chia seeds
Tryptophan 0.436mg 0.388mg Chia seeds
Threonine 0.709mg 0.736mg Sesame
Isoleucine 0.801mg 0.763mg Chia seeds
Leucine 1.371mg 1.358mg Chia seeds
Lysine 0.97mg 0.569mg Chia seeds
Methionine 0.588mg 0.586mg Chia seeds
Phenylalanine 1.016mg 0.94mg Chia seeds
Valine 0.95mg 0.99mg Sesame
Histidine 0.531mg 0.522mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Chia seeds
47%
Sesame
Minerals Daily Need Coverage Score
221%
Chia seeds
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds
Chia seeds is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 3.627g)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.