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  6. Sesame vs. Chia seeds

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 is richer in Fiber, Selenium, Phosphorus, and Vitamin B3.
  • Daily need coverage for Copper from Sesame is 351% higher.
  • Sesame contains 2 times more Saturated Fat than Chia seeds. While Sesame contains 6.957g of Saturated Fat, Chia seeds contains only 3.33g.

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

Infographic

Sesame vs Chia seeds 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.
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%
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%
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%
~equal in Magnesium ~335mg

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.
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%
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%
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 AVitamin A +500%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +95.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
11% 8% 81%
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.
Sesame Chia seeds
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 Sesame Chia seeds Opinion
Calories 573kcal 486kcal Sesame
Protein 17.73g 16.54g Sesame
Fats 49.67g 30.74g Sesame
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 11.65g 7.72g Sesame
Carbs 23.45g 42.12g Chia seeds
Magnesium 351mg 335mg Sesame
Calcium 975mg 631mg Sesame
Potassium 468mg 407mg Sesame
Iron 14.55mg 7.72mg Sesame
Sugar 0.3g Chia seeds
Fiber 11.8g 34.4g Chia seeds
Copper 4.082mg 0.924mg Sesame
Zinc 7.75mg 4.58mg Sesame
Phosphorus 629mg 860mg Chia seeds
Sodium 11mg 16mg Sesame
Vitamin A 9IU 54IU Chia seeds
Vitamin E 0.25mg 0.5mg Chia seeds
Manganese 2.46mg 2.723mg Chia seeds
Selenium 34.4µg 55.2µg Chia seeds
Vitamin B1 0.791mg 0.62mg Sesame
Vitamin B2 0.247mg 0.17mg Sesame
Vitamin B3 4.515mg 8.83mg Chia seeds
Vitamin B5 0.05mg Sesame
Vitamin B6 0.79mg Sesame
Folate 97µg 49µg Sesame
Trans Fat 0.14g Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 3.33g Chia seeds
Monounsaturated Fat 18.759g 2.309g Sesame
Polyunsaturated fat 21.773g 23.665g Chia seeds
Tryptophan 0.388mg 0.436mg Chia seeds
Threonine 0.736mg 0.709mg Sesame
Isoleucine 0.763mg 0.801mg Chia seeds
Leucine 1.358mg 1.371mg Chia seeds
Lysine 0.569mg 0.97mg Chia seeds
Methionine 0.586mg 0.588mg Chia seeds
Phenylalanine 0.94mg 1.016mg Chia seeds
Valine 0.99mg 0.95mg Sesame
Histidine 0.522mg 0.531mg 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
Sesame Chia seeds
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
47%
Sesame
32%
Chia seeds
Minerals Daily Need Coverage Score
348%
Sesame
221%
Chia seeds

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