Chia seeds vs black sesame seeds: A comparison of their nutrition and protein content, and which is healthier

Chia seeds and black sesame seeds are powerhouses of essential nutrients. Both have health benefits, ranging from anticancer properties to gut and heart health. Both seeds are part of our diet, as they are packed with essential nutrients, however, they differ in their nutritional profiles, protein content, and overall health benefits. Let’s take a look at whether chia seeds or black sesame seeds have better health benefits, and which one should be incorporated into our daily diet.

Nutritional value of chia seeds

Chia seeds, derived from the Salvia hispanica plant, are known for their high fiber, omega-3 fatty acids, and antioxidant content. They have been used in Aztec and Mayan civilizations, for their medicinal properties.

If you look at the nutritional value. 1 ounce (oz), which is 28 grams (g) or 2 tablespoons (tbsp) of chia seeds, contains:

• Calories: 138
  
• Protein: 4.7 grams
  
• Fat: 8.7 grams (including 5 grams of omega-3s)
  
• Carbohydrates: 12.3 grams (10.6 grams of fiber)
  
• Calcium: 18% of the Daily Value (DV)
  
• Magnesium: 23% of the DV
  
• Phosphorus: 27% of the DV
  
• Vitamin B1 (thiamine): 15% of the DV
  
• Vitamin B3 (niacin): 16% of the DV
  

Nutritional value of black sesame seeds

Black sesame seeds, derived from the Sesamum indicum plant, are known for their nutty flavor and high content of healthy fats and minerals. A 1-ounce (28-gram) serving of black sesame seeds contains:

• Calories: 160
  
• Protein: 5 grams
  
• Fat: 13.6 grams (mostly unsaturated fats)
  
• Carbohydrates: 6.6 grams (4 grams of fiber)
  
• Calcium: 28% of the DV
  
• Magnesium: 25% of the DV
  
• Iron: 23% of the DV
  

Protein content

When it comes to protein, black sesame seeds edge out chia seeds slightly, offering 5 grams per ounce compared to chia seeds’ 4.7 grams. However, chia seeds are known as a complete protein, making them a better choice for people looking for plant-based protein sources with all essential amino acids. For individuals following a vegan or vegetarian diet, chia seeds may be more beneficial in meeting protein needs when combined with other plant-based foods.

Which one is better?

Both seeds offer different health benefits. Chia seeds are excellent source of antioxidants, which can slow down aging and also decrease the risk of cancer. It may also aid weight loss, because these seeds are high on fiber and protein. Chia seeds have soluble fiber, which can lower total and LDL (bad) cholestrol in your blood. This can reduce your risk of heart disease. It can also reduce blood sugar levels.
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Black sesame seeds on the other hand, have a higher fat content, though these are primarily healthy unsaturated fats. It is rich in antioxidants, and help improve blood pressure. Sesame also has anticancerous properties due to two compounds in it sesamol and sesamin. These black seeds are good for hair and skin.

Well, which is better? It really depends on your dietary needs. For those prioritizing fiber, omega-3s, and a complete protein, chia seeds are the better choice. For individuals seeking higher calcium, iron, and antioxidants, black sesame seeds may be preferable. You can pick based on what health benefits you are looking for.