Chia Seeds vs Sesame Seeds: Difference & Similarities
Chia Seeds and sesame seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on chia seeds and sesame seeds and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Chia Seeds
Chia seeds (Salvia hispanica) are small, black seeds that come from the chia plant, which is native to Central and South America.
These seeds have gained popularity recently as a health food due to their high fiber and nutrient content.
Chia seeds have a slightly nutty and slightly earthy flavor and can be eaten raw or cooked.
They can be added to a variety of dishes, including smoothies, cereals, and baked goods, or used as a topping for salads and other dishes.
Chia seeds are also available in oil form, which can be used in cooking or as a salad dressing.
Chia seeds are a good source of fiber, protein, and healthy fats, including omega-3 fatty acids.
They are also a good source of various vitamins and minerals, including calcium, magnesium, and iron.
Overall, chia seeds are a nutritious and versatile food that can be a valuable addition to a plant-based diet.
If you’re looking to add more fiber, protein, and healthy fats to your diet, consider giving chia seeds a try. They are versatile, nutritious, and may have a variety of health benefits.
Chia Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
Sesame Seeds
Sesame seeds (Sesamum indicum) are the seeds of the sesame plant, which is native to tropical regions of Africa and is now grown in many parts of the world.
These seeds have a slightly nutty and slightly sweet flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.
Sesame seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate sesame seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Sesame seeds are widely available and can be found at most grocery stores.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sesame seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Sesame Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
Chia Seeds vs Sesame Seeds Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing chia seeds vs sesame seeds.
This comparison will start by comparing the caloric value of chia seeds and sesame seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Chia Seeds | Sesame Seeds | |
---|---|---|
Energy | 486 kcal | 573 kcal |
Carbs | 42.1 g | 23.45 g |
Sugar | 0.3 g | |
Fiber | 34.4 g | 11.8 g |
Protein | 16.5 g | 17.73 g |
Fat | 30.7 g | 49.67 g |
Saturated Fat | 3.33 g | 6.957 g |
Chia Seeds vs Sesame Seeds Calories
Nuts and seeds are generally high in calories; the same goes for chia seeds and sesame seeds, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing chia seeds vs sesame seeds for weight loss, chia seeds are slightly lower in calories, with 136 calories per serving, compared to 160 calories per serving of sesame seeds.
However, both chia seeds and sesame seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Chia Seeds vs Sesame Seeds Protein
Nuts and seeds, including chia seeds and sesame seeds, are an important source of plant-based protein.
Sesame Seeds offer around 8% more protein than chia seeds.
Sesame Seeds have 17.7 grams of protein per 100 grams (or 5g per serving), while chia seeds have 16.5 grams of protein per 100 grams (or 4.6g per serving).
Chia Seeds vs Sesame Seeds Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in chia seeds and sesame seeds.
The total amount of carbohydrates is around 44% higher in chia seeds than in sesame seeds. They have 42.1 grams per 100 grams, compared to 23.5 grams in sesame seeds.
There’s less sugar in chia seeds than in sesame seeds, 100% precisely.
One handful of chia seeds (28 grams) contains 0 grams of sugar, while the same amount of sesame seeds contains 0.1 grams.
Lastly, let’s take a look at the dietary fiber in chia seeds and sesame seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 9.6 grams of fiber per portion, chia seeds are a better source of fiber than sesame seeds which offer 3.3 grams per portion.
Chia Seeds vs Sesame Seeds Fats
Like the other nuts and seeds, fats in chia seeds and sesame seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in chia seeds and sesame seeds:
- Chia Seeds: 30.7 grams per 100 grams
- Sesame Seeds: 49.7 per 100 grams
Speaking of saturated fats, chia seeds are 53% lower in saturated fats.
Chia Seeds and sesame seeds contain 3.3 grams and 7 grams of saturated fat per 100 grams, respectively.
Chia Seeds vs Sesame Seeds Vitamins Content
This section will discuss the vitamin content of chia seeds and sesame seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Chia Seeds have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, sesame seeds have a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), and vitamin E.
Chia Seeds and sesame seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins chia seeds and sesame seeds contain side by side, so you can easily compare them.
Chia Seeds | Sesame Seeds | |
---|---|---|
Vitamin A | 54 IU | 9 IU |
Vitamin C | 1.6 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.62 mg | 0.791 mg |
Vitamin B2 (Riboflavin) | 0.17 mg | 0.247 mg |
Vitamin B3 (Niacin) | 8.83 mg | 4.515 mg |
Vitamin B5 (Pantothenic acid) | 0 | 0.05 mg |
Vitamin B6 (Pyroxidine) | 0 | 0.79 mg |
Vitamin B9 (Folate) | 49 µg | 97 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.5 mg | 0.25 mg |
Vitamin K | 0 | 0 |
Chia Seeds vs Sesame Seeds Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the chia seeds and sesame seeds comparison focuses on their mineral content.
Chia Seeds are a better source of calcium, copper, iron, magnesium, potassium, and zinc than sesame seeds.
On the other hand, sesame seeds have a higher amount of manganese, phosphorus, selenium, and sodium.
Chia Seeds and sesame seeds contain the same amount of fluoride.
Check out the table below to learn how chia seeds and sesame seeds compare when it comes to mineral contents.
Chia Seeds | Sesame Seeds | |
---|---|---|
Calcium | 631 mg | 975 mg |
Copper | 0.924 mg | 4.082 mg |
Fluoride | 0 | 0 |
Iron | 7.72 mg | 14.55 mg |
Magnesium | 335 mg | 351 mg |
Manganese | 2.72 mg | 2.46 mg |
Phosphorus | 860 mg | 629 mg |
Potassium | 407 mg | 468 mg |
Selenium | 55.2 µg | 34.4 µg |
Sodium | 16 mg | 11 mg |
Zinc | 4.58 mg | 7.75 mg |
The Final Word
Chia Seeds and sesame seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both chia seeds and sesame seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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