Chia Seeds vs. Sesame Seeds
Nutrition comparison of Chia Seeds and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chia seeds
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chia seeds and sesame seeds:
- Both sesame seeds and chia seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Chia Seeds (Seeds, chia seeds, dried) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and chia seeds are high in calories. Sesame seed has 16% more calories than chia seed - sesame seed has 565 calories per 100 grams and chia seed has 486 calories.
For macronutrient ratios, chia seeds is heavier in carbs, lighter in fat and similar to sesame seeds for protein. Chia seeds has a macronutrient ratio of 13:33:54 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chia Seeds | Sesame Seeds | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 33% | 17% |
| Fat | 54% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Chia seed is high in carbohydrates and sesame seed has 39% less carbohydrates than chia seed - sesame seed has 25.7g of total carbs per 100 grams and chia seed has 42.1g of carbohydrates.
dietary fiber
Both sesame seeds and chia seeds are high in dietary fiber. Chia seed has 146% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and chia seed has 34.4g of dietary fiber.
Protein
protein
Both sesame seeds and chia seeds are high in protein. Sesame seed is very similar to chia seed for protein - sesame seed has 17g of protein per 100 grams and chia seed has 16.5g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and chia seed has 50% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and chia seed has 3.3g of saturated fat.
trans fat
Both chia seeds and sesame seeds are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Chia seed has more Vitamin C than sesame seed - chia seed has 1.6mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Chia seed has more Vitamin A than sesame seed - chia seed has 16.2ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Chia seed has more Vitamin E than sesame seed - chia seed has 0.5mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more pantothenic acid, Vitamin B6 and folate. Both chia seeds and sesame seeds contain significant amounts of thiamin, riboflavin and niacin.
| Chia Seeds | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.62 MG | 0.803 MG |
| Riboflavin | 0.17 MG | 0.251 MG |
| Niacin | 8.83 MG | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | ~ | 0.802 MG |
| Folate | 49 UG | 98 UG |
Minerals
calcium
Both sesame seeds and chia seeds are high in calcium. Sesame seed has 57% more calcium than chia seed - sesame seed has 989mg of calcium per 100 grams and chia seed has 631mg of calcium.
iron
Both sesame seeds and chia seeds are high in iron. Sesame seed has 91% more iron than chia seed - sesame seed has 14.8mg of iron per 100 grams and chia seed has 7.7mg of iron.
potassium
Both sesame seeds and chia seeds are high in potassium. Sesame seed has 17% more potassium than chia seed - sesame seed has 475mg of potassium per 100 grams and chia seed has 407mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chia seed has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Chia Seeds | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 17.83 G | 0.363 G |
| Total | 17.83 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than chia seed per 100 grams.
| Chia Seeds | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.093 G | ~ |
| linoleic acid | 5.835 G | 20.654 G |
| Total | 5.928 G | 20.654 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: Chia Seeds (Seeds, chia seeds, dried) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Chia Seeds g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or chia seeds contain more calories in 100 grams?Both sesame seeds and chia seeds are high in calories. Sesame seed has 20% more calories than chia seed - sesame seed has 565 calories in 100g and chia seed has 486 calories.
Does sesame seeds or chia seeds have more carbohydrates?
By weight, chia seed is high in carbohydrates and sesame seed has 40% fewer carbohydrates than chia seed - sesame seed has 25.7g of carbs for 100g and chia seed has 42.1g of carbohydrates.
Does sesame seeds or chia seeds contain more calcium?
Both sesame seeds and chia seeds are high in calcium. Sesame seed has 60% more calcium than chia seed - sesame seed has 989mg of calcium in 100 grams and chia seed has 631mg of calcium.
Does sesame seeds or chia seeds contain more iron?
Both sesame seeds and chia seeds are high in iron. Sesame seed has 90% more iron than chia seed - sesame seed has 14.8mg of iron in 100 grams and chia seed has 7.7mg of iron.
Does sesame seeds or chia seeds contain more potassium?
Both sesame seeds and chia seeds are high in potassium. Sesame seed has 20% more potassium than chia seed - sesame seed has 475mg of potassium in 100 grams and chia seed has 407mg of potassium.