Chia seeds vs black sesame seeds: nutrition, protein, health benefits comparison.

 

 Here’s a detailed comparison of chia seeds and black sesame seeds, focusing on their nutrition, protein content, and health benefits, synthesized from the best sources in the search results:

Nutritional Comparison: Chia Seeds vs. Black Sesame Seeds

 

 |  **Nutrient (per 100g)**       |  *Chia Seeds*    |  **Black Sesame Seeds** |

 |-------------------------------|----------------------|------------------------|

 |  **Calories**                  |  486 kcal             |  573 kcal               |

 |  **Protein**                   |  16.5 g               |  17.7 g                 |

 |  **Fat**                       |  30.7 g (54% calories)|  49.7 g (72% calories)  |

 |  **Saturated Fat**             |  3.3 g                |  6.7 g                  |

 |  **Carbohydrates**             |  42.1 g               |  23.5 g                 |

 |  **Fiber**                     |  34.4 g               |  11.8 g                 |

 |  **Calcium**                   |  631 mg               |  975 mg                 |

 |  **Iron**                      |  7.7 mg               |  14.6 mg                |

 |  **Magnesium**                 |  335 mg               |  351 mg                 |

 |  **Omega-3 Fatty Acids**       |  17.8 g (ALA)         |  0.36 g (ALA)           |

 |  **Omega-6 Fatty Acids**       |  5.8 g                |  20.7 g                 |

 

Key Differences 

 1. Protein Content

 Both are high in protein, but black sesame seeds edge out slightly (17.7g vs. 16.5g per 100g).

 Chia seeds are a complete protein (contain all 9 essential amino acids), while sesame seeds are not.  

 

 2. Fat Profile 

Chia seeds are richer in  omega-3s (anti-inflammatory), while black sesame seeds have more  omega-6s (pro-inflammatory in excess).  

 Sesame seeds contain  sesamin  and  sesamol, unique antioxidants with heart benefits. 

 

 3. Fiber

 Chia seeds have  3x more fiber (34.4g vs. 11.8g), aiding digestion and blood sugar control.  

 

 4. Minerals

Black sesame seeds  win for calcium (975mg vs. 631mg) and iron (14.6mg vs. 7.7mg).  

Chia seeds provide more  phosphorus  and magnesium.  

 

 5. Glycemic Impact

 Chia seeds have a lower glycemic index (1 vs. 31), making them better for blood sugar management.  

 

 Health Benefits 

 Chia Seeds:  

Supports heart health (omega-3s, fiber).  

 Aids weight loss (high fiber promotes satiety).  

 Rich in antioxidants (e.g., quercetin).  

 

 Black Sesame Seeds 

 Boosts bone health (calcium, zinc).  

 May reduce oxidative stress (lignans, sesamin).  

 Supports thyroid function (selenium).  

 

Which Is Healthier?

For protein and minerals Black sesame seeds (higher iron, calcium).  

 For fiber and omega-3s : Chia seeds (better for digestion and inflammation).  

 Overall: Depends on goals. Chia seeds are ideal for weight management and heart health, while black sesame seeds excel for bone strength and antioxidant diversity.