Chia vs Sesame – Which is Healthier?

Our Verdict

When comparing chia to sesame, we picked the chia.

Why?

This might not be a shocking decision; after all, chia has an awesome reputation, and it’s well deserved. But sesame seeds are great too, and definitely have their strengths!

In terms of macros, chia seeds have more than 3x the fiber (which is lots) for a little over 1.5x the carbs (giving it the lower glycemic index), and about equal protein. The matter of fats is also interesting: sesame seeds have nearly 2x the fat, but chia seeds have the better fats profile, with less saturated fat and more omega-3s. All in all, a sound win for chia in this category!

In the category of vitamins, chia seeds have more of vitamins B3, C, E, and choline, while sesame seeds have more of vitamins B1, B2, and B9. A more marginal win for chia here.

When it comes to minerals, chia seeds have more phosphorus, manganese, and selenium, while sesame seeds have more calcium, copper, iron, and zinc, making it a marginal win for sesame seeds this time!

Adding up the sections make for an overall win for chia (especially if we were to consider the macros category for its full weight, given the importance of those components, but it’s still a 2:1 win for chia even if we pay no attention to that), but by all means enjoy either or both; diversity is good!

Want to learn more?

You might like:

The Tiniest Seeds With The Most Value: If You’re Not Taking Chia, You’re Missing Out

Enjoy!