Side-by-Side Comparison

Sesame Seeds (Whole) vs Chia Seeds

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

nuts seeds

Chia Seeds

486Calories

16.5Protein

34.4Fiber

1.6Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-15%

Chia Seeds

Chia Seeds has fewer calories (energy) (486 kcal vs 573 kcal, 87 kcal less).

Higher Protein

+7%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 16.5 g in Chia Seeds (+1.2 g, +7%).

Higher Dietary Fiber

+192%

Chia Seeds

Chia Seeds provides 34.4 g vs 11.8 g in Sesame Seeds (Whole) (+22.6 g, +192%).

Higher Vitamin C

Chia Seeds

Chia Seeds provides 1.6 mg vs 0 mg in Sesame Seeds (Whole) (+1.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Sesame Seeds (Whole)100 g edible portion

Chia Seeds100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

573 kcal29% DV

Chia Seeds

486 kcal24% DV

Sesame Seeds (Whole) provides 573 kcal vs 486 kcal in Chia Seeds (+87 kcal, +18%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

17.7 g35% DV

Chia Seeds

16.5 g33% DV

Sesame Seeds (Whole) provides 17.7 g vs 16.5 g in Chia Seeds (+1.2 g, +7%).

CarbohydratesChia Seeds higher

Sesame Seeds (Whole)

23.5 g9% DV

Chia Seeds

42.1 g15% DV

Chia Seeds provides 42.1 g vs 23.5 g in Sesame Seeds (Whole) (+18.7 g, +80%).

Dietary FiberChia Seeds higher

Sesame Seeds (Whole)

11.8 g42% DV

Chia Seeds

34.4 g123% DV

Chia Seeds provides 34.4 g vs 11.8 g in Sesame Seeds (Whole) (+22.6 g, +192%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

49.7 g64% DV

Chia Seeds

30.7 g39% DV

Sesame Seeds (Whole) provides 49.7 g vs 30.7 g in Chia Seeds (+18.9 g, +62%).

Total SugarsSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.30 g1% DV

Chia Seeds

0 g

Sesame Seeds (Whole) has higher total sugars (0.30 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Sesame Seeds (Whole)

0 mg

Chia Seeds

1.6 mg2% DV

Chia Seeds has higher vitamin c (1.6 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Sesame Seeds (Whole)

0 µg

Chia Seeds

3.0 µg

Chia Seeds has higher vitamin a (rae) (3.0 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Sesame Seeds (Whole)

0.25 mg2% DV

Chia Seeds

0.50 mg3% DV

Chia Seeds provides 0.50 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.25 mg, +100%).

Vitamin KSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

97 µg24% DV

Chia Seeds

49 µg12% DV

Sesame Seeds (Whole) provides 97 µg vs 49 µg in Chia Seeds (+48 µg, +98%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg66% DV

Chia Seeds

0.62 mg52% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.62 mg in Chia Seeds (+0.17 mg, +28%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg19% DV

Chia Seeds

0.17 mg13% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.17 mg in Chia Seeds (+0.08 mg, +45%).

Niacin (Vitamin B3)Chia Seeds higher

Sesame Seeds (Whole)

4.5 mg28% DV

Chia Seeds

8.8 mg55% DV

Chia Seeds provides 8.8 mg vs 4.5 mg in Sesame Seeds (Whole) (+4.3 mg, +96%).

Pantothenic Acid (B5)Chia Seeds higher

Sesame Seeds (Whole)

0.05 mg1% DV

Chia Seeds

0.94 mg19% DV

Chia Seeds provides 0.94 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.89 mg, +1780%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg46% DV

Chia Seeds

0.08 mg5% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.08 mg in Chia Seeds (+0.71 mg, +888%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Sesame Seeds (Whole)

11.0 mg

Chia Seeds

16.0 mg1% DV

Chia Seeds provides 16.0 mg vs 11.0 mg in Sesame Seeds (Whole) (+5.0 mg, +45%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

468 mg10% DV

Chia Seeds

407 mg9% DV

Sesame Seeds (Whole) provides 468 mg vs 407 mg in Chia Seeds (+61.0 mg, +15%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

975 mg75% DV

Chia Seeds

631 mg49% DV

Sesame Seeds (Whole) provides 975 mg vs 631 mg in Chia Seeds (+344 mg, +55%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

14.6 mg81% DV

Chia Seeds

7.7 mg43% DV

Sesame Seeds (Whole) provides 14.6 mg vs 7.7 mg in Chia Seeds (+6.8 mg, +88%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

351 mg84% DV

Chia Seeds

335 mg80% DV

Sesame Seeds (Whole) provides 351 mg vs 335 mg in Chia Seeds (+16.0 mg, +5%).

PhosphorusChia Seeds higher

Sesame Seeds (Whole)

629 mg50% DV

Chia Seeds

860 mg69% DV

Chia Seeds provides 860 mg vs 629 mg in Sesame Seeds (Whole) (+231 mg, +37%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.8 mg70% DV

Chia Seeds

4.6 mg42% DV

Sesame Seeds (Whole) provides 7.8 mg vs 4.6 mg in Chia Seeds (+3.2 mg, +69%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.0 g35% DV

Chia Seeds

3.3 g17% DV

Sesame Seeds (Whole) provides 7.0 g vs 3.3 g in Chia Seeds (+3.6 g, +109%).

Nutrient

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Chia Seeds12 g (1 tablespoon (12 g))

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Sesame Seeds (Whole)

52 kcal3% DV

Chia Seeds

58 kcal3% DV

Chia Seeds provides 58 kcal vs 52 kcal in Sesame Seeds (Whole) (+7 kcal, +13%).

ProteinChia Seeds higher

Sesame Seeds (Whole)

1.6 g3% DV

Chia Seeds

2.0 g4% DV

Chia Seeds provides 2.0 g vs 1.6 g in Sesame Seeds (Whole) (+0.39 g, +24%).

CarbohydratesChia Seeds higher

Sesame Seeds (Whole)

2.1 g1% DV

Chia Seeds

5.1 g2% DV

Chia Seeds provides 5.1 g vs 2.1 g in Sesame Seeds (Whole) (+2.9 g, +139%).

Dietary FiberChia Seeds higher

Sesame Seeds (Whole)

1.1 g4% DV

Chia Seeds

4.1 g15% DV

Chia Seeds provides 4.1 g vs 1.1 g in Sesame Seeds (Whole) (+3.1 g, +289%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 g6% DV

Chia Seeds

3.7 g5% DV

Sesame Seeds (Whole) provides 4.5 g vs 3.7 g in Chia Seeds (+0.78 g, +21%).

Total SugarsSimilar

Sesame Seeds (Whole)

0.03 g

Chia Seeds

0 g

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of total sugars (0.03 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Sesame Seeds (Whole)

0 mg

Chia Seeds

0.19 mg

Chia Seeds provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Sesame Seeds (Whole)

0 µg

Chia Seeds

0.4 µg

Chia Seeds has higher vitamin a (rae) (0.4 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Sesame Seeds (Whole)

0.02 mg

Chia Seeds

0.06 mg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin e (0.02 mg).

Vitamin KSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.7 µg2% DV

Chia Seeds

5.9 µg1% DV

Sesame Seeds (Whole) provides 8.7 µg vs 5.9 µg in Chia Seeds (+2.9 µg, +48%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.07 mg6% DV

Chia Seeds

0.07 mg6% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.02 mg2% DV

Chia Seeds

0.02 mg2% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Chia Seeds higher

Sesame Seeds (Whole)

0.41 mg3% DV

Chia Seeds

1.1 mg7% DV

Chia Seeds provides 1.1 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.65 mg, +161%).

Pantothenic Acid (B5)Chia Seeds higher

Sesame Seeds (Whole)

0.00 mg

Chia Seeds

0.11 mg2% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.11 mg vs 0.00 mg).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.07 mg4% DV

Chia Seeds

0.01 mg1% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Sesame Seeds (Whole)

0.99 mg

Chia Seeds

1.9 mg

Chia Seeds provides 1.9 mg vs 0.99 mg in Sesame Seeds (Whole) (+0.93 mg, +94%).

PotassiumChia Seeds higher

Sesame Seeds (Whole)

42.1 mg1% DV

Chia Seeds

48.8 mg1% DV

Chia Seeds provides 48.8 mg vs 42.1 mg in Sesame Seeds (Whole) (+6.7 mg, +16%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

87.8 mg7% DV

Chia Seeds

75.7 mg6% DV

Sesame Seeds (Whole) provides 87.8 mg vs 75.7 mg in Chia Seeds (+12.0 mg, +16%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg7% DV

Chia Seeds

0.93 mg5% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.93 mg in Chia Seeds (+0.38 mg, +41%).

MagnesiumChia Seeds higher

Sesame Seeds (Whole)

31.6 mg8% DV

Chia Seeds

40.2 mg10% DV

Chia Seeds provides 40.2 mg vs 31.6 mg in Sesame Seeds (Whole) (+8.6 mg, +27%).

PhosphorusChia Seeds higher

Sesame Seeds (Whole)

56.6 mg5% DV

Chia Seeds

103 mg8% DV

Chia Seeds provides 103 mg vs 56.6 mg in Sesame Seeds (Whole) (+46.6 mg, +82%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.70 mg6% DV

Chia Seeds

0.55 mg5% DV

Sesame Seeds (Whole) provides 0.70 mg vs 0.55 mg in Chia Seeds (+0.15 mg, +27%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.63 g3% DV

Chia Seeds

0.40 g2% DV

Sesame Seeds (Whole) provides 0.63 g vs 0.40 g in Chia Seeds (+0.23 g, +57%).

Nutrient

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Chia SeedsAmount per 100 kcal (21 g)

Macronutrients6 nutrients

Calories (Energy)Chia Seeds higher

Sesame Seeds (Whole)

97 kcal5% DV

Chia Seeds

102 kcal5% DV

Chia Seeds provides 102 kcal vs 97 kcal in Sesame Seeds (Whole) (+5 kcal, +5%).

ProteinChia Seeds higher

Sesame Seeds (Whole)

3.0 g6% DV

Chia Seeds

3.5 g7% DV

Chia Seeds provides 3.5 g vs 3.0 g in Sesame Seeds (Whole) (+0.46 g, +15%).

CarbohydratesChia Seeds higher

Sesame Seeds (Whole)

4.0 g1% DV

Chia Seeds

8.8 g3% DV

Chia Seeds provides 8.8 g vs 4.0 g in Sesame Seeds (Whole) (+4.9 g, +122%).

Dietary FiberChia Seeds higher

Sesame Seeds (Whole)

2.0 g7% DV

Chia Seeds

7.2 g26% DV

Chia Seeds provides 7.2 g vs 2.0 g in Sesame Seeds (Whole) (+5.2 g, +260%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

8.4 g11% DV

Chia Seeds

6.5 g8% DV

Sesame Seeds (Whole) provides 8.4 g vs 6.5 g in Chia Seeds (+2.0 g, +31%).

Total SugarsSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.05 g

Chia Seeds

0 g

Sesame Seeds (Whole) provides slightly more total sugars (0.05 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Sesame Seeds (Whole)

0 mg

Chia Seeds

0.34 mg

Chia Seeds has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Sesame Seeds (Whole)

0 µg

Chia Seeds

0.6 µg

Chia Seeds has higher vitamin a (rae) (0.6 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Sesame Seeds (Whole)

0.04 mg

Chia Seeds

0.11 mg1% DV

Chia Seeds provides slightly more vitamin e (0.11 mg vs 0.04 mg).

Vitamin KSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

16 µg4% DV

Chia Seeds

10 µg3% DV

Sesame Seeds (Whole) provides 16 µg vs 10 µg in Chia Seeds (+6.2 µg, +60%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.13 mg11% DV

Chia Seeds

0.13 mg11% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.04 mg3% DV

Chia Seeds

0.04 mg3% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Chia Seeds higher

Sesame Seeds (Whole)

0.77 mg5% DV

Chia Seeds

1.9 mg12% DV

Chia Seeds provides 1.9 mg vs 0.77 mg in Sesame Seeds (Whole) (+1.1 mg, +142%).

Pantothenic Acid (B5)Chia Seeds higher

Sesame Seeds (Whole)

0.01 mg

Chia Seeds

0.20 mg4% DV

Chia Seeds provides slightly more pantothenic acid (b5) (0.20 mg vs 0.01 mg).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg8% DV

Chia Seeds

0.02 mg1% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.02 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Sesame Seeds (Whole)

1.9 mg

Chia Seeds

3.4 mg

Chia Seeds provides 3.4 mg vs 1.9 mg in Sesame Seeds (Whole) (+1.5 mg, +80%).

PotassiumChia Seeds higher

Sesame Seeds (Whole)

79.6 mg2% DV

Chia Seeds

85.5 mg2% DV

Chia Seeds provides 85.5 mg vs 79.6 mg in Sesame Seeds (Whole) (+5.9 mg, +7%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

166 mg13% DV

Chia Seeds

133 mg10% DV

Sesame Seeds (Whole) provides 166 mg vs 133 mg in Chia Seeds (+33.2 mg, +25%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.5 mg14% DV

Chia Seeds

1.6 mg9% DV

Sesame Seeds (Whole) provides 2.5 mg vs 1.6 mg in Chia Seeds (+0.85 mg, +53%).

MagnesiumChia Seeds higher

Sesame Seeds (Whole)

59.7 mg14% DV

Chia Seeds

70.4 mg17% DV

Chia Seeds provides 70.4 mg vs 59.7 mg in Sesame Seeds (Whole) (+10.7 mg, +18%).

PhosphorusChia Seeds higher

Sesame Seeds (Whole)

107 mg9% DV

Chia Seeds

181 mg14% DV

Chia Seeds provides 181 mg vs 107 mg in Sesame Seeds (Whole) (+73.7 mg, +69%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg12% DV

Chia Seeds

0.96 mg9% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.96 mg in Chia Seeds (+0.36 mg, +37%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.2 g6% DV

Chia Seeds

0.70 g3% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.70 g in Chia Seeds (+0.48 g, +69%).

Nutrient

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Chia SeedsNormalized to 300 kcal (62 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

298 kcal15% DV

Chia Seeds

301 kcal15% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of calories (energy) (298 kcal).

ProteinChia Seeds higher

Sesame Seeds (Whole)

9.2 g18% DV

Chia Seeds

10.3 g21% DV

Chia Seeds provides 10.3 g vs 9.2 g in Sesame Seeds (Whole) (+1.0 g, +11%).

CarbohydratesChia Seeds higher

Sesame Seeds (Whole)

12.2 g4% DV

Chia Seeds

26.1 g9% DV

Chia Seeds provides 26.1 g vs 12.2 g in Sesame Seeds (Whole) (+13.9 g, +114%).

Dietary FiberChia Seeds higher

Sesame Seeds (Whole)

6.1 g22% DV

Chia Seeds

21.3 g76% DV

Chia Seeds provides 21.3 g vs 6.1 g in Sesame Seeds (Whole) (+15.2 g, +248%).

Total FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

25.8 g33% DV

Chia Seeds

19.1 g24% DV

Sesame Seeds (Whole) provides 25.8 g vs 19.1 g in Chia Seeds (+6.8 g, +36%).

Total SugarsSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.16 g

Chia Seeds

0 g

Sesame Seeds (Whole) provides slightly more total sugars (0.16 g vs 0 g).

Vitamins12 nutrients

Vitamin CChia Seeds higher

Sesame Seeds (Whole)

0 mg

Chia Seeds

0.99 mg1% DV

Chia Seeds has higher vitamin c (0.99 mg vs 0 mg).

Vitamin A (RAE)Chia Seeds higher

Sesame Seeds (Whole)

0 µg

Chia Seeds

1.9 µg

Chia Seeds has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin d (0 µg).

Vitamin EChia Seeds higher

Sesame Seeds (Whole)

0.13 mg1% DV

Chia Seeds

0.31 mg2% DV

Chia Seeds provides 0.31 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.18 mg, +138%).

Vitamin KSimilar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin k (0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

50 µg13% DV

Chia Seeds

30 µg8% DV

Sesame Seeds (Whole) provides 50 µg vs 30 µg in Chia Seeds (+20 µg, +66%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.41 mg34% DV

Chia Seeds

0.38 mg32% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of thiamin (vitamin b1) (0.41 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.13 mg10% DV

Chia Seeds

0.11 mg8% DV

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of riboflavin (vitamin b2) (0.13 mg).

Niacin (Vitamin B3)Chia Seeds higher

Sesame Seeds (Whole)

2.3 mg15% DV

Chia Seeds

5.5 mg34% DV

Chia Seeds provides 5.5 mg vs 2.3 mg in Sesame Seeds (Whole) (+3.1 mg, +133%).

Pantothenic Acid (B5)Chia Seeds higher

Sesame Seeds (Whole)

0.03 mg1% DV

Chia Seeds

0.58 mg12% DV

Chia Seeds provides 0.58 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.56 mg, +2142%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg24% DV

Chia Seeds

0.05 mg3% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.05 mg in Chia Seeds (+0.36 mg, +728%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Chia Seeds

0 µg

Both Sesame Seeds (Whole) and Chia Seeds provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChia Seeds higher

Sesame Seeds (Whole)

5.7 mg

Chia Seeds

9.9 mg

Chia Seeds provides 9.9 mg vs 5.7 mg in Sesame Seeds (Whole) (+4.2 mg, +73%).

PotassiumChia Seeds higher

Sesame Seeds (Whole)

243 mg5% DV

Chia Seeds

252 mg5% DV

Chia Seeds provides 252 mg vs 243 mg in Sesame Seeds (Whole) (+9.0 mg, +4%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

507 mg39% DV

Chia Seeds

391 mg30% DV

Sesame Seeds (Whole) provides 507 mg vs 391 mg in Chia Seeds (+116 mg, +30%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.6 mg42% DV

Chia Seeds

4.8 mg27% DV

Sesame Seeds (Whole) provides 7.6 mg vs 4.8 mg in Chia Seeds (+2.8 mg, +58%).

MagnesiumChia Seeds higher

Sesame Seeds (Whole)

183 mg43% DV

Chia Seeds

208 mg49% DV

Chia Seeds provides 208 mg vs 183 mg in Sesame Seeds (Whole) (+25.2 mg, +14%).

PhosphorusChia Seeds higher

Sesame Seeds (Whole)

327 mg26% DV

Chia Seeds

533 mg43% DV

Chia Seeds provides 533 mg vs 327 mg in Sesame Seeds (Whole) (+206 mg, +63%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 mg37% DV

Chia Seeds

2.8 mg26% DV

Sesame Seeds (Whole) provides 4.0 mg vs 2.8 mg in Chia Seeds (+1.2 mg, +42%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.6 g18% DV

Chia Seeds

2.1 g10% DV

Sesame Seeds (Whole) provides 3.6 g vs 2.1 g in Chia Seeds (+1.6 g, +75%).

Sesame Seeds (Whole) vs Chia Seeds

Sesame Seeds (Whole)

Chia Seeds

Nutritional Takeaways

Comparison Summary