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.
Detailed nutritional comparison of sesame oil and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Sesame Oil src
Image of Chia Seeds src

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) .

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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.