Sesame Oil vs. Chia Seeds
Nutrition comparison of Sesame Oil and Chia Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
chia seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and chia seeds:
- Both chia seeds and sesame oil are high in calories.
- Chia seed has more thiamin, riboflavin, niacin and folate.
- Chia seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chia seeds and sesame oil are high in calories. Sesame oil has 82% more calories than chia seed - chia seed has 486 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, sesame oil is lighter in protein, much lighter in carbs and much heavier in fat compared to chia seeds per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Chia Seeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 33% |
| Fat | 100% | 54% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and sesame oil has less carbohydrates than chia seed - chia seed has 42.1g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Chia seed is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - chia seed has 34.4g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Chia seed is an excellent source of protein and it has more protein than sesame oil - chia seed has 16.5g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and chia seed has 77% less saturated fat than sesame oil - chia seed has 3.3g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
trans fat
Both chia seeds and sesame oil are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and sesame oil does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than sesame oil - chia seed has 1.6mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than sesame oil - chia seed has 16.2ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Chia seeds and sesame oil contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.
Vitamin K
Sesame oil has more Vitamin K than chia seed - sesame oil has 13.6ug of Vitamin K per 100 grams and chia seed does not contain significant amounts.
The B Vitamins
Chia seed has more thiamin, riboflavin, niacin and folate.
| Sesame Oil | Chia Seeds | |
|---|---|---|
| Thiamin | ~ | 0.62 MG |
| Riboflavin | ~ | 0.17 MG |
| Niacin | ~ | 8.83 MG |
| Folate | ~ | 49 UG |
Minerals
calcium
Chia seed is an excellent source of calcium and it has more calcium than sesame oil - chia seed has 631mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Chia seed is an excellent source of iron and it has more iron than sesame oil - chia seed has 7.7mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Chia seed is an excellent source of potassium and it has more potassium than sesame oil - chia seed has 407mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Sesame Oil | Chia Seeds | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 17.83 G |
| Total | 0.3 G | 17.83 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than chia seed per 100 grams.
| Sesame Oil | Chia Seeds | |
|---|---|---|
| linoleic acid | 41.3 G | 5.835 G |
| other omega 6 | ~ | 0.093 G |
| Total | 41.3 G | 5.928 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Chia Seeds (Seeds, chia seeds, dried) .
Sesame Oil g
()
|
Daily Values (%) |
Chia Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chia seeds or sesame oil contain more calories in 100 grams?Both chia seeds and sesame oil are high in calories. Sesame oil has 80% more calories than chia seed - chia seed has 486 calories in 100g and sesame oil has 884 calories.
Does chia seeds or sesame oil have more carbohydrates?
By weight, chia seed is high in carbohydrates and sesame oil has fewer carbohydrates than chia seed - chia seed has 42.1g of carbs for 100g and sesame oil has no carbs..
Does chia seeds or sesame oil contain more calcium?
Chia seed is a rich source of calcium and it has more calcium than sesame oil - chia seed has 631mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does chia seeds or sesame oil contain more iron?
Chia seed is an abundant source of iron and it has more iron than sesame oil - chia seed has 7.7mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does chia seeds or sesame oil contain more potassium?
Chia seed is a rich source of potassium and it has more potassium than sesame oil - chia seed has 407mg of potassium in 100 grams and sesame oil does not contain significant amounts.