Chia seeds v/s sesame seeds: Which has more nutrition?
What's the story
Chia and sesame seeds, both of which are packed with nutrition, find their way into a number of dishes.
Each of them provides a unique nutrient composition that is good for a balanced diet.
Here's comparing their nutritional compositions so that you can make an informed choice about what to include in your diet depending on your health needs and preferences.
Protein
Protein content in seeds
Chia seeds pack around 17% protein, making them an ideal source to boost protein intake from plants.
Sesame seeds also offer protein, but at a slightly lower level of some 15%.
The amino acid profile of both the seeds is beneficial, though chia offers more complete proteins as compared to sesame.
Fiber
Fiber levels in chia and sesame
Chia seeds have an extremely high fiber content, roughly 34% by weight. This makes them a great option for promoting digestive health and keeping it regular.
Sesame seeds, on the other hand, have some 12% fiber, which is still good but not as high as chia.
Fats
Fatty acid composition
Sesame seeds are loaded with healthy fats, especially polyunsaturated fats such as omega-6 fatty acids. They are made up of about 50% fat by weight.
Chia seeds have a lower fat content- about 31%- but they are an excellent source of omega-3 fatty acids, which are important for a healthy heart.
Minerals
Mineral content comparison
Both chia and sesame seeds are loaded with minerals like calcium, magnesium, and iron.
However, sesame wins with higher calcium content (roughly 975 mg per 100 grams) as compared to chia (around 631 mg for the same amount).
Magnesium content is almost similar between the two, but iron content tends to be a little higher in chia than sesame.
Vitamins
Vitamin presence in seeds
Sesame seeds are rich in vitamin B1, aka thiamine, and vitamin E. These nutrients play important roles in energy metabolism and providing antioxidant protection, respectively.
Meanwhile, chia seeds provide some B vitamins but are better known for their antioxidant properties.
These properties come from their phenolic compounds, which provide benefits beyond the vitamins themselves.