Sesame vs. Chia seeds — In-Depth Nutrition Comparison
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How are sesame and chia seeds different?
- Sesame is higher in copper, iron, calcium, zinc, and vitamin B1; however, chia seeds are richer in fiber, selenium, phosphorus, and vitamin B3.
- Daily need coverage for copper for sesame is 351% higher.
- Sesame contains 2 times more saturated fat than chia seeds. While sesame contains 6.957g of saturated fat, chia seeds contain only 3.33g.
Seeds, sesame seeds, whole, dried and Seeds, chia seeds, dried are the varieties used in this article.
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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.
| 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% |
| Contains more PhosphorusPhosphorus | +36.7% |
| Contains more ManganeseManganese | +10.7% |
| Contains more SeleniumSelenium | +60.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +27.6% |
| Contains more Vitamin B2Vitamin B2 | +45.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +98% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B3Vitamin B3 | +95.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.73 g
Fats:
49.67 g
Carbs:
23.45 g
Water:
4.69 g
Other:
4.46 g
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
| Contains more FatsFats | +61.6% |
| Contains more CarbsCarbs | +79.6% |
| Contains more WaterWater | +23.7% |
~equal in
Protein
~16.54g
~equal in
Other
~4.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.957 g
Monounsaturated fat:
Mono. Fat
18.759 g
Polyunsaturated fat:
Poly. Fat
21.773 g
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
| Contains more Mono. FatMonounsaturated fat | +712.4% |
| Contains less Sat. FatSaturated fat | -52.1% |
~equal in
Polyunsaturated fat
~23.665g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 4.082mg | 0.924mg | 351% |
| Fiber | 11.8g | 34.4g | 90% |
| Iron | 14.55mg | 7.72mg | 85% |
| Vitamin B6 | 0.79mg | 61% | |
| Monounsaturated fat | 18.759g | 2.309g | 41% |
| Selenium | 34.4µg | 55.2µg | 38% |
| Calcium | 975mg | 631mg | 34% |
| Phosphorus | 629mg | 860mg | 33% |
| Zinc | 7.75mg | 4.58mg | 29% |
| Fats | 49.67g | 30.74g | 29% |
| Vitamin B3 | 4.515mg | 8.83mg | 27% |
| Saturated fat | 6.957g | 3.33g | 16% |
| Vitamin B1 | 0.791mg | 0.62mg | 14% |
| Polyunsaturated fat | 21.773g | 23.665g | 13% |
| Folate | 97µg | 49µg | 12% |
| Manganese | 2.46mg | 2.723mg | 11% |
| Carbs | 23.45g | 42.12g | 6% |
| Vitamin B2 | 0.247mg | 0.17mg | 6% |
| Choline | 25.6mg | 5% | |
| Calories | 573kcal | 486kcal | 4% |
| Magnesium | 351mg | 335mg | 4% |
| Protein | 17.73g | 16.54g | 2% |
| Vitamin E | 0.25mg | 0.5mg | 2% |
| Potassium | 468mg | 407mg | 2% |
| Vitamin C | 0mg | 1.6mg | 2% |
| Vitamin B5 | 0.05mg | 1% | |
| Net carbs | 11.65g | 7.72g | N/A |
| Sugar | 0.3g | N/A | |
| Sodium | 11mg | 16mg | 0% |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.388mg | 0.436mg | 0% |
| Threonine | 0.736mg | 0.709mg | 0% |
| Isoleucine | 0.763mg | 0.801mg | 0% |
| Leucine | 1.358mg | 1.371mg | 0% |
| Lysine | 0.569mg | 0.97mg | 0% |
| Methionine | 0.586mg | 0.588mg | 0% |
| Phenylalanine | 0.94mg | 1.016mg | 0% |
| Valine | 0.99mg | 0.95mg | 0% |
| Histidine | 0.522mg | 0.531mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
32%
Minerals Daily Need Coverage Score
348%
221%
Comparison summary
Which food contains less Sodium?
Sesame contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Chia seeds is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 3.627g)
Which food is lower in glycemic index?
Chia seeds is lower in glycemic index (difference - 15)
Which food is cheaper?
Chia seeds is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.