USDA-derived comparison
Flaxseed (Linseed) vs Sesame Seeds
Flaxseed (Linseed) leads for Vitamin B1 and Fiber; Sesame Seeds answers with Calcium, Iron and Zinc.
Who each is for: Choose flaxseed (Linseed) for vitamin B1 and fiber. Choose sesame Seeds for calcium and iron.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Flaxseed (Linseed)
Typical serving: 2 tbsp (14g)
38/100
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 | Flaxseed (Linseed) | Sesame Seeds |
|---|---|---|
| Calories | 534 kcal | 573 kcal |
| Protein | 18 g | 18 g |
| Carbs | 29 g | 23 g |
| Fat | 42 g | 50 g |
| Fiber | 27 g | 12 g |
| Sat fat | 4 g | 7 g |
| Sodium | 30 mg | 11 mg |
| Potassium | 813 mg | 468 mg |
| Calcium | 255 mg | 975 mg |
| Iron | 5.7 mg | 14.6 mg |
| Magnesium | 392 mg | 351 mg |
| Zinc | 4.3 mg | 7.8 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 87 µg | 97 µg |
Servings differ: 2 tbsp of flaxseed (linseed) is about 14g, 2 tbsp of sesame seeds about 18g. Scale accordingly before deciding anything on the 100g basis alone.
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