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  6. Seeds, sesame seeds, whole, roasted and toasted vs. Chia seeds

Seeds, sesame seeds, whole, roasted and toasted vs. Chia seeds — In-Depth Nutrition Comparison

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Significant differences between Seeds, sesame seeds, whole, roasted and toasted and Chia seeds

  • Seeds, sesame seeds, whole, roasted and toasted has more Copper, Iron, Calcium, Zinc, and Vitamin B1, however, Chia seeds is richer in Fiber, Selenium, Phosphorus, and Vitamin B3.
  • Seeds, sesame seeds, whole, roasted and toasted covers your daily Copper needs 172% more than Chia seeds.
  • Chia seeds has 2 times less Saturated Fat than Seeds, sesame seeds, whole, roasted and toasted. Seeds, sesame seeds, whole, roasted and toasted has 6.722g of Saturated Fat, while Chia seeds has 3.33g.

Specific food types used in this comparison are Seeds, sesame seeds, whole, roasted and toasted and Seeds, chia seeds, dried.

Infographic

Seeds, sesame seeds, whole, roasted and toasted 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 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 +56.7%
Contains more PotassiumPotassium +16.7%
Contains more IronIron +91.2%
Contains more CopperCopper +167.3%
Contains more ZincZinc +56.3%
Contains less SodiumSodium -31.3%
Contains more PhosphorusPhosphorus +34.8%
Contains more SeleniumSelenium +60.5%
~equal in Magnesium ~335mg
~equal in Manganese ~2.723mg

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 0% 0.54% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74% 0%
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 +29.5%
Contains more Vitamin B2Vitamin B2 +47.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B3Vitamin B3 +92.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 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 +56.1%
Contains more OtherOther +25%
Contains more CarbsCarbs +63.6%
Contains more WaterWater +75.8%
~equal in Protein ~16.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 40% 46%
Saturated Fat: Sat. Fat 6.722 g
Monounsaturated Fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 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 +685.1%
Contains less Sat. FatSaturated Fat -50.5%
Contains more Poly. FatPolyunsaturated fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Chia seeds Opinion
Calories 565kcal 486kcal Seeds, sesame seeds, whole, roasted and toasted
Protein 16.96g 16.54g Seeds, sesame seeds, whole, roasted and toasted
Fats 48g 30.74g Seeds, sesame seeds, whole, roasted and toasted
Vitamin C 0mg 1.6mg Chia seeds
Net carbs 11.74g 7.72g Seeds, sesame seeds, whole, roasted and toasted
Carbs 25.74g 42.12g Chia seeds
Magnesium 356mg 335mg Seeds, sesame seeds, whole, roasted and toasted
Calcium 989mg 631mg Seeds, sesame seeds, whole, roasted and toasted
Potassium 475mg 407mg Seeds, sesame seeds, whole, roasted and toasted
Iron 14.76mg 7.72mg Seeds, sesame seeds, whole, roasted and toasted
Fiber 14g 34.4g Chia seeds
Copper 2.47mg 0.924mg Seeds, sesame seeds, whole, roasted and toasted
Zinc 7.16mg 4.58mg Seeds, sesame seeds, whole, roasted and toasted
Phosphorus 638mg 860mg Chia seeds
Sodium 11mg 16mg Seeds, sesame seeds, whole, roasted and toasted
Vitamin A 9IU 54IU Chia seeds
Vitamin E 0.5mg Chia seeds
Manganese 2.496mg 2.723mg Chia seeds
Selenium 34.4µg 55.2µg Chia seeds
Vitamin B1 0.803mg 0.62mg Seeds, sesame seeds, whole, roasted and toasted
Vitamin B2 0.251mg 0.17mg Seeds, sesame seeds, whole, roasted and toasted
Vitamin B3 4.581mg 8.83mg Chia seeds
Vitamin B5 0.051mg Seeds, sesame seeds, whole, roasted and toasted
Vitamin B6 0.802mg Seeds, sesame seeds, whole, roasted and toasted
Folate 98µg 49µg Seeds, sesame seeds, whole, roasted and toasted
Trans Fat 0.14g Seeds, sesame seeds, whole, roasted and toasted
Saturated Fat 6.722g 3.33g Chia seeds
Monounsaturated Fat 18.127g 2.309g Seeds, sesame seeds, whole, roasted and toasted
Polyunsaturated fat 21.039g 23.665g Chia seeds
Tryptophan 0.371mg 0.436mg Chia seeds
Threonine 0.704mg 0.709mg Chia seeds
Isoleucine 0.73mg 0.801mg Chia seeds
Leucine 1.299mg 1.371mg Chia seeds
Lysine 0.544mg 0.97mg Chia seeds
Methionine 0.56mg 0.588mg Chia seeds
Phenylalanine 0.899mg 1.016mg Chia seeds
Valine 0.947mg 0.95mg Chia seeds
Histidine 0.499mg 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
Seeds, sesame seeds, whole, roasted and toasted Chia seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Seeds, sesame seeds, whole, roasted and toasted
32%
Chia seeds
Minerals Daily Need Coverage Score
295%
Seeds, sesame seeds, whole, roasted and toasted
221%
Chia seeds

Comparison summary

Which food contains less Sodium?
Seeds, sesame seeds, whole, roasted and toasted
Seeds, sesame seeds, whole, roasted and toasted contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Seeds, sesame seeds, whole, roasted and toasted
Seeds, sesame seeds, whole, roasted and toasted is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 3.392g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/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.