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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 are 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 for sesame is 351% higher.
  • Chia seeds contain 3 times more fiber than sesame. While chia seeds contain 34.4g of fiber, sesame contains only 11.8g.
  • Chia seeds have 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
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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% 0% 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% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Chia seeds Sesame DV% diff.
Copper 0.924mg 4.082mg 351%
Fiber 34.4g 11.8g 90%
Iron 7.72mg 14.55mg 85%
Vitamin B6 0.79mg 61%
Monounsaturated fat 2.309g 18.759g 41%
Selenium 55.2µg 34.4µg 38%
Calcium 631mg 975mg 34%
Phosphorus 860mg 629mg 33%
Zinc 4.58mg 7.75mg 29%
Fats 30.74g 49.67g 29%
Vitamin B3 8.83mg 4.515mg 27%
Saturated fat 3.33g 6.957g 16%
Vitamin B1 0.62mg 0.791mg 14%
Polyunsaturated fat 23.665g 21.773g 13%
Folate 49µg 97µg 12%
Manganese 2.723mg 2.46mg 11%
Carbs 42.12g 23.45g 6%
Vitamin B2 0.17mg 0.247mg 6%
Choline 25.6mg 5%
Calories 486kcal 573kcal 4%
Magnesium 335mg 351mg 4%
Protein 16.54g 17.73g 2%
Vitamin E 0.5mg 0.25mg 2%
Potassium 407mg 468mg 2%
Vitamin C 1.6mg 0mg 2%
Vitamin B5 0.05mg 1%
Net carbs 7.72g 11.65g N/A
Sugar 0.3g N/A
Sodium 16mg 11mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.388mg 0%
Threonine 0.709mg 0.736mg 0%
Isoleucine 0.801mg 0.763mg 0%
Leucine 1.371mg 1.358mg 0%
Lysine 0.97mg 0.569mg 0%
Methionine 0.588mg 0.586mg 0%
Phenylalanine 1.016mg 0.94mg 0%
Valine 0.95mg 0.99mg 0%
Histidine 0.531mg 0.522mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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

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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.