Side-by-side comparison

Chia seeds vs Sesame Seeds Whole

Chia seeds wins by 7 points on FoodScore. Nutrient breakdown below — green values are better per field.

Verdict

FoodScore: Chia seeds scores 85/100, Sesame Seeds Whole scores 78/100. Chia seeds wins by 7 points on saturated fat (3.3g vs 7g per 100 g) and fiber (34.4g vs 11.8g per 100 g).

0/ 100

nut seed

Chia seeds

Very good · 1 oz (2 tbsp)

0/ 100

nut seed

Sesame Seeds Whole

Very good · 100 g

Per 100gChia seedsSesame Seeds Whole

Calories486 kcal573 kcal

Protein16.5 g17.73 g

Fiber34.4 g11.8 g

Total fat30.7 g49.67 g

Saturated fat3.3 g6.96 g

Added sugar0 g0 g

Sodium16 mg11 mg

Potassium407 mg468 mg

Calcium631 mg975 mg

Iron7.7 mg14.55 mg

Comparison uses per-100g nutrient values from USDA FoodData Central. Each field is marked in green for the option that is healthier on that specific row — but the final FoodScore weighs all fields together plus processing level (NOVA) to produce a single 0–100 number.