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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 are 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 have 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 have 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 0% 0% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74%
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37%
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 B3Vitamin B3 +92.8%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Chia seeds DV% diff.
Copper 2.47mg 0.924mg 172%
Iron 14.76mg 7.72mg 88%
Fiber 14g 34.4g 82%
Vitamin B6 0.802mg 62%
Monounsaturated fat 18.127g 2.309g 40%
Selenium 34.4µg 55.2µg 38%
Calcium 989mg 631mg 36%
Phosphorus 638mg 860mg 32%
Fats 48g 30.74g 27%
Vitamin B3 4.581mg 8.83mg 27%
Zinc 7.16mg 4.58mg 23%
Polyunsaturated fat 21.039g 23.665g 18%
Vitamin B1 0.803mg 0.62mg 15%
Saturated fat 6.722g 3.33g 15%
Folate 98µg 49µg 12%
Manganese 2.496mg 2.723mg 10%
Vitamin B2 0.251mg 0.17mg 6%
Carbs 25.74g 42.12g 5%
Magnesium 356mg 335mg 5%
Calories 565kcal 486kcal 4%
Vitamin E 0.5mg 3%
Vitamin C 0mg 1.6mg 2%
Potassium 475mg 407mg 2%
Protein 16.96g 16.54g 1%
Vitamin B5 0.051mg 1%
Net carbs 11.74g 7.72g N/A
Sodium 11mg 16mg 0%
Trans fat 0.14g N/A
Tryptophan 0.371mg 0.436mg 0%
Threonine 0.704mg 0.709mg 0%
Isoleucine 0.73mg 0.801mg 0%
Leucine 1.299mg 1.371mg 0%
Lysine 0.544mg 0.97mg 0%
Methionine 0.56mg 0.588mg 0%
Phenylalanine 0.899mg 1.016mg 0%
Valine 0.947mg 0.95mg 0%
Histidine 0.499mg 0.531mg 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% 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%

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.