Side-by-side comparison

Sesame Seeds Whole vs Chia seeds

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

Verdict

FoodScore: Sesame Seeds Whole scores 78/100, Chia seeds scores 85/100. 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

Sesame Seeds Whole

Very good · 100 g

0/ 100

nut seed

Chia seeds

Very good · 1 oz (2 tbsp)

Per 100gSesame Seeds WholeChia seeds

Calories573 kcal486 kcal

Protein17.73 g16.5 g

Fiber11.8 g34.4 g

Total fat49.67 g30.7 g

Saturated fat6.96 g3.3 g

Added sugar0 g0 g

Sodium11 mg16 mg

Potassium468 mg407 mg

Calcium975 mg631 mg

Iron14.55 mg7.7 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.