Chia Seeds vs Sesame Seeds: The Healthier Choice

Where is more calories, protein, carbs - what is more healthy?

Chia seeds - calories, kcal, weight, nutrition
Chia seeds - calories, kcal, weight, nutrition

Sesame vs Chia seeds: Nutrition Comparison

per 100gChia seedsSesame seeds
Calories486 573
Carbohydrates42.12 g23.45 g
Fat30.74 g49.67 g
Dietary fiber34.4 g11.8 g
Protein16.54 g17.73 g
Calcium631 mg975 mg
Iron7.72 mg14.55 mg
Magnessium335 mg351 mg
Phosphorus860 mg629 mg
Potassium407 mg468 mg
Sodium16 mg11 mg
Zink4.58 mg7.75 mg
Vitaminium B1 (Thiamine)0.62 mg0.791 mg
Vitaminium B2 (riboflavin)0.17 mg0.247 mg
Vitaminium B3 (Niacin)8.83 mg4.515 mg
Vitaminium B9 (Folic acid)49 mg97 mg
Vitaminium E0.5 mg0.25 mg

Less Calories in Chia seeds

At first glance, you can see that in chia seeds is less calories than in sesame.

Chia seeds has 486 kcal per 100g and sesame 573 kcal per 100g so it is pretty easy to calculate that the difference is about 18%.

In chia seeds and in sesame most calories came from fat.

See tables below to compare chia seeds with sesame in details.

Chia seeds And Sesame Nutrition Difference

  • Calories:
    sesame - 18% more than chia seeds
  • Carbohydrates:
    chia seeds - 80% more than sesame
  • Fat:
    sesame - 62% more than chia seeds
  • Dietary fiber:
    chia seeds - 192% more than sesame
  • Protein:
    sesame - 7% more than chia seeds

Less protein in chia seeds

It is aslo easy to see see that in chia seeds is less protein than in sesame.

There is 17.73g per 100g of sesame and 16.54g per 100g of chia seeds so using simple math we can see that difference is about 7%.

More carbohydrates in chia seeds

In chia seeds is more carbohydrates than in sesame.

There is 23.45g/100g of carbohydrates in sesame and 42.12g/100g in chia seeds so let me do the math for you again - difference is about 80%.

Less fat in chia seeds

In chia seeds is less fats than in sesame.

The tables above show us that there is 49.67g/100g of fats in sesame and 30.74g/100g in chia seeds. In this case difference is about 62%.

Chia seeds

  • Calories486
  • Carbohydrates42.12 g
  • Fat30.74 g
  • Dietary fiber34.4 g
  • Protein16.54 g
Chia seeds calories per:
| ounce | tablespoon | teaspoon | cup | half cup

Calories source

  • 33% CARBS.
  • 13% PROTEIN
  • 54% FAT

Sesame seeds

  • Calories573
  • Carbohydrates23.45 g
  • Fat49.67 g
  • Dietary fiber11.8 g
  • Protein17.73 g
Sesame seeds calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 15% CARBS
  • 12% PROTEIN
  • 73% FAT

Vitamins: sesame vs chia seeds

  • Vitaminium B1 (Thiamine):
    sesame - 28% more than chia seeds
  • Vitaminium B2 (riboflavin):
    sesame - 45% more than chia seeds
  • Vitaminium B3 (Niacin):
    chia seeds - 96% more than sesame
  • Vitaminium B9 (Folic acid):
    sesame - 98% more than chia seeds
  • Vitaminium E:
    chia seeds - 100% more than sesame

Minerals: chia seeds vs sesame

  • Calcium:
    sesame - 55% more than chia seeds
  • Iron:
    sesame - 88% more than chia seeds
  • Magnessium:
    sesame - 5% more than chia seeds
  • Phosphorus:
    chia seeds - 37% more than sesame
  • Potassium:
    sesame - 15% more than chia seeds
  • Sodium:
    chia seeds - 45% more than sesame
  • Zink:
    sesame - 69% more than chia seeds
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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