Side-by-Side Comparison
Nuts, Seeds & Kernels
Chia Seeds (Salvia hispanica) vs. Sesame Seeds (White, Hulled)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Chia Seeds (Salvia hispanica)
Sesame Seeds (White, Hulled)
Chia seeds (Salvia hispanica) are ancient Mayan pseudo-seeds. Per 100g raw, they deliver 486 kcal, 30.7g fats (17,830mg Omega-3 ALA), 16.5g protein, 42.1g carbohydrates (34.4g fiber / 7.7g net carbs), and 631mg calcium.
White sesame seeds (Sesamum indicum) have had the outer hull removed, giving a milder flavor and lighter color than whole/unhulled seeds. Per 100g, they provide roughly 570 kcal, 49-50g fat (mostly mono- and polyunsaturated), 17-18g protein, and notably lower calcium than unhulled seeds, since most of the seed's calcium sits in the hull that's been removed.
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
486 kcal | 570 kcal |
|
Total Fat
|
30.7 g | 49.7 g |
|
Polyunsaturated Fat (PUFA)
|
23.7 g | 21.8 g |
|
Monounsaturated Fat (MUFA)
|
2.31 g | 18.8 g |
|
Saturated Fat
|
3.33 g | 7.0 g |
|
Protein
|
16.5 g | 17.7 g |
|
Carbohydrates
|
42.1 g | 23.4 g |
|
Dietary Fiber
|
34.4 (Soluble mucilage) g | 11.8 g |
|
Calcium
|
631 (63% DV) mg | 60 – 90 (substantially lower than unhulled -- see note) mg |
|
Magnesium
|
335 (80% DV) mg | 351 (whole-seed baseline) mg |
|
Omega-3 ALA (Alpha-Linolenic)
|
17,830 (Among the highest of any plant food) mg | — |
|
Net Carbohydrates
|
7.70 g | — |
|
Iron
|
— | 14.6 (whole-seed baseline) mg |
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