USDA-derived comparison
Chia Seeds vs Sesame Seeds
Chia Seeds leads for Fiber, Selenium and Vitamin B3; Sesame Seeds answers with Iron, Zinc and Vitamin B1.
Who each is for: Choose chia Seeds for fiber and selenium. Choose sesame Seeds for iron and zinc.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Chia Seeds
Typical serving: 2 tbsps (24g)
41/100
Sesame Seeds
Typical serving: 2 tbsp (18g)
42/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Chia Seeds | Sesame Seeds |
|---|---|---|
| Calories | 486 kcal | 573 kcal |
| Protein | 17 g | 18 g |
| Carbs | 42 g | 23 g |
| Fat | 31 g | 50 g |
| Fiber | 34 g | 12 g |
| Sat fat | 3 g | 7 g |
| Sodium | 16 mg | 11 mg |
| Potassium | 407 mg | 468 mg |
| Calcium | 631 mg | 975 mg |
| Iron | 7.7 mg | 14.6 mg |
| Magnesium | 335 mg | 351 mg |
| Zinc | 4.6 mg | 7.8 mg |
| Vitamin C | 2 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 49 µg | 97 µg |
Servings differ: 2 tbsps of chia seeds is about 24g, 2 tbsp of sesame seeds about 18g. Scale accordingly before deciding anything on the 100g basis alone.
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