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.
Detailed nutritional comparison of chia seeds and sesame 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: 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.


Image of Chia Seeds src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and chia seeds are high in calories - sesame seed has 565kcal of calories per 100 grams and chia seed has 486kcal of calories.

dietary fiber

Both sesame seeds and chia seeds are high in dietary fiber - 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 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 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

Chia seed has more trans fat than sesame seed - 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 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 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 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) .

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