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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, fats, and zinc; 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.

Infographic

Sesame vs Chia seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Sesame
Sesame
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
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 Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B3Vitamin B3 +95.6%
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Chia seeds DV% diff.
Omega-3 (ALA) 17.83g 1114%
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%
Omega-6 (Linoleic acid) 5.835g 34%
Phosphorus 629mg 860mg 33%
Fats 49.67g 30.74g 29%
Zinc 7.75mg 4.58mg 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 C 0mg 1.6mg 2%
Potassium 468mg 407mg 2%
Vitamin E 0.25mg 0.5mg 2%
Vitamin B5 0.05mg 1%
Protein per 100 calories 3.1g 3.4g N/A
Calories per 10 g protein 323kcal 294kcal N/A
Weight per 100 calories 17g 21g N/A
Unsaturated / Saturated Fat ratio 5.8 7.8 N/A
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%

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

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

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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. 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.