Flax Seeds vs Sesame Seeds: Which One is Better for You?
Flax 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 flax 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.
Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.
These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.
Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.
They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.
There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.
Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.
It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.
They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.
Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.
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).
Flax 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 flax seeds vs sesame seeds.
This comparison will start by comparing the caloric value of flax seeds and sesame seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Flax Seeds||Sesame Seeds|
|Energy||534 kcal||573 kcal|
|Carbs||28.9 g||23.45 g|
|Sugar||1.55 g||0.3 g|
|Fiber||27.3 g||11.8 g|
|Protein||18.3 g||17.73 g|
|Fat||42.2 g||49.67 g|
|Saturated Fat||3.66 g||6.957 g|
Flax Seeds vs Sesame Seeds Calories
Nuts and seeds are generally high in calories; the same goes for flax 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 flax seeds vs sesame seeds for weight loss, flax seeds are slightly lower in calories, with 150 calories per serving, compared to 160 calories per serving of sesame seeds.
However, both flax 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.
Flax Seeds vs Sesame Seeds Protein
Nuts and seeds, including flax seeds and sesame seeds, are an important source of plant-based protein.
Flax Seeds offer around 2% more protein than sesame seeds.
Flax Seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving), while sesame seeds have 17.7 grams of protein per 100 grams (or 5g per serving).
Flax 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 flax seeds and sesame seeds.
The total amount of carbohydrates is around 19% higher in flax seeds than in sesame seeds. They have 28.9 grams per 100 grams, compared to 23.5 grams in sesame seeds.
There’s less sugar in sesame seeds than in flax seeds, 75% precisely.
One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of flax seeds contains 0.4 grams.
Lastly, let’s take a look at the dietary fiber in flax seeds and sesame seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than sesame seeds which offer 3.3 grams per portion.
Flax Seeds vs Sesame Seeds Fats
Like the other nuts and seeds, fats in flax seeds and sesame seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in flax seeds and sesame seeds:
- Flax Seeds: 42.2 grams per 100 grams
- Sesame Seeds: 49.7 per 100 grams
Speaking of saturated fats, flax seeds are 47% lower in saturated fats.
Flax Seeds and sesame seeds contain 3.7 grams and 7 grams of saturated fat per 100 grams, respectively.
Flax Seeds vs Sesame Seeds Vitamins Content
This section will discuss the vitamin content of flax 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.
Flax Seeds have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, sesame seeds have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.
Flax Seeds and sesame seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins flax seeds and sesame seeds contain side by side, so you can easily compare them.
|Flax Seeds||Sesame Seeds|
|Vitamin A||0||9 IU|
|Vitamin C||0.6 mg||0|
|Vitamin B1 (Thiamine)||1.64 mg||0.791 mg|
|Vitamin B2 (Riboflavin)||0.161 mg||0.247 mg|
|Vitamin B3 (Niacin)||3.08 mg||4.515 mg|
|Vitamin B5 (Pantothenic acid)||0.985 mg||0.05 mg|
|Vitamin B6 (Pyroxidine)||0.473 mg||0.79 mg|
|Vitamin B9 (Folate)||87 µg||97 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.31 mg||0.25 mg|
|Vitamin K||4.3 µg||0|
Flax 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 flax seeds and sesame seeds comparison focuses on their mineral content.
Flax Seeds are a better source of calcium, copper, iron, selenium, and zinc than sesame seeds.
On the other hand, sesame seeds have a higher amount of magnesium, manganese, phosphorus, potassium, and sodium.
Flax Seeds and sesame seeds contain the same amount of fluoride.
Check out the table below to learn how flax seeds and sesame seeds compare when it comes to mineral contents.
|Flax Seeds||Sesame Seeds|
|Calcium||255 mg||975 mg|
|Copper||1.22 mg||4.082 mg|
|Iron||5.73 mg||14.55 mg|
|Magnesium||392 mg||351 mg|
|Manganese||2.48 mg||2.46 mg|
|Phosphorus||642 mg||629 mg|
|Potassium||813 mg||468 mg|
|Selenium||25.4 µg||34.4 µg|
|Sodium||30 mg||11 mg|
|Zinc||4.34 mg||7.75 mg|
The Final Word
Flax 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 flax 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.
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