Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Flax Seeds
      ×
      Chia Seeds
      ×
      Sesame Seeds (Toasted)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 8% DV 152 calories
      • Chia Seeds 1 oz (x1) 7% DV 138 calories
      • Sesame Seeds (Toasted) 1 oz (x1) 8% DV 160 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 15% DV 12g
      • Chia Seeds 1 oz (x1) 11% DV 8.7g
      • Sesame Seeds (Toasted) 1 oz (x1) 17% DV 13.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 3% DV 8.2g
      • Chia Seeds 1 oz (x1) 4% DV 12g
      • Sesame Seeds (Toasted) 1 oz (x1) 3% DV 7.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 10% DV 5.2g
      • Chia Seeds 1 oz (x1) 9% DV 4.7g
      • Sesame Seeds (Toasted) 1 oz (x1) 10% DV 4.8g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 0% DV 0mg
      • Chia Seeds 1 oz (x1) 0% DV 0mg
      • Sesame Seeds (Toasted) 1 oz (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 5% DV 1g
      • Chia Seeds 1 oz (x1) 5% DV 0.95g
      • Sesame Seeds (Toasted) 1 oz (x1) 10% DV 1.9g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 28% DV 7.8g
      • Chia Seeds 1 oz (x1) 35% DV 9.8g
      • Sesame Seeds (Toasted) 1 oz (x1) 14% DV 4g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 1% DV 0.44g
      • Chia Seeds 1 oz (x1) --% DV --g
      • Sesame Seeds (Toasted) 1 oz (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 9% DV 1.6mg
      • Chia Seeds 1 oz (x1) 12% DV 2.2mg
      • Sesame Seeds (Toasted) 1 oz (x1) 23% DV 4.2mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 6% DV 72.4mg
      • Chia Seeds 1 oz (x1) 14% DV 179.2mg
      • Sesame Seeds (Toasted) 1 oz (x1) 22% DV 280.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Flax Seeds 1oz (x1) 5% DV 230.9mg
      • Chia Seeds 1 oz (x1) 2% DV 115.6mg
      • Sesame Seeds (Toasted) 1 oz (x1) 3% DV 134.9mg
      Comparison Table

      Table Legend

      1. Flax Seeds
      2. Chia Seeds
      3. Sesame Seeds (Toasted)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 28 28 28
      Calories
      (%DV)
      152
      (8%)
      138
      (7%)
      160
      (8%)
      Fat (g)
      (%DV)
      12
      (15%)
      8.7
      (11%)
      13.6
      (17%)
      Protein (g)
      (%DV)
      5.2
      (10%)
      4.7
      (9%)
      4.8
      (10%)
      Carbohydrate (g)
      (%DV)
      8.2
      (3%)
      12
      (4%)
      7.3
      (3%)
      Sugars (g)
      (%DV)
      0.44
      (1%)
      --
      (--%)
      --
      (--%)
      Fiber (g)
      (%DV)
      7.8
      (28%)
      9.8
      (35%)
      4
      (14%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      1
      (5%)
      0.95
      (5%)
      1.9
      (10%)
      Net-Carbs (g) 0.45
      2.2
      3.3
      Trans Fatty Acids (g) --
      0.04
      --
        Minerals
      Food # 1 2 3
      Weight (g) 28 28 28
      Calcium (mg)
      (%DV)
      72.4
      (6%)
      179.2
      (14%)
      280.9
      (22%)
      Iron, Fe (mg)
      (%DV)
      1.6
      (9%)
      2.2
      (12%)
      4.2
      (23%)
      Potassium, K (mg)
      (%DV)
      230.9
      (5%)
      115.6
      (2%)
      134.9
      (3%)
      Magnesium (mg)
      (%DV)
      111.3
      (27%)
      95.1
      (23%)
      101.1
      (24%)
      Phosphorus, P (mg)
      (%DV)
      182.3
      (15%)
      244.2
      (20%)
      181.2
      (14%)
      Sodium (mg)
      (%DV)
      8.5
      (0%)
      4.5
      (0%)
      3.1
      (0%)
      Zinc, Zn (mg)
      (%DV)
      1.2
      (11%)
      1.3
      (12%)
      2
      (18%)
      Copper, Cu (mg)
      (%DV)
      0.35
      (38%)
      0.26
      (29%)
      0.7
      (78%)
      Manganese (mg)
      (%DV)
      0.7
      (31%)
      0.77
      (34%)
      0.71
      (31%)
      Selenium, Se (mcg)
      (%DV)
      7.2
      (13%)
      15.7
      (29%)
      9.8
      (18%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 28 28 28
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      Vitamin C (mg)
      (%DV)
      0.17
      (0%)
      0.45
      (1%)
      0
      (0%)
      Thiamin (B1) (mg)
      (%DV)
      0.47
      (39%)
      0.18
      (15%)
      0.23
      (19%)
      Riboflavin (B2) (mg)
      (%DV)
      0.05
      (4%)
      0.05
      (4%)
      0.07
      (5%)
      Niacin (B3) (mg)
      (%DV)
      0.87
      (5%)
      2.5
      (16%)
      1.3
      (8%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.28
      (6%)
      --
      (--%)
      0.01
      (0%)
      Vitamin B6 (mg)
      (%DV)
      0.13
      (8%)
      --
      (--%)
      0.23
      (13%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      24.7
      (6%)
      13.9
      (3%)
      27.8
      (7%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      24.7
      (6%)
      13.9
      (3%)
      27.8
      (7%)
      Folate DFE (mcg)
      (%)
      24.7
      (6%)
      --
      (--%)
      27.8
      (7%)
      Choline (mg)
      (%DV)
      22.4
      (4%)
      --
      (--%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      --
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      --
      (--%)
      Vitamin A, IU (IU) 0 15.3 2.6
      Lycopene (mcg) 0
      --
      --
      Lut + Zeaxanthin (mcg) 184.9
      --
      --
      Vitamin E (mg)
      (%DV)
      0.09
      (1%)
      0.14
      (1%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      --
      (--%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      1.2
      (1%)
      --
      (--%)
      --
      (--%)
      Vitamin K1 (mcg) 0
      --
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 28 28 28
      Water (g) 2
      1.6
      0.94
      Ash (g) 1
      1
      2
      Alcohol (g) 0
      --
      --
      Caffeine (mg) 0
      --
      --
      Theobromine (mg) 0
      --
      --
      PRAL score 0.55
      4.07
      -0.09
        Carbohydrates
      Food # 1 2 3
      Weight (g) 28 28 28
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.33
      --
      --
      Glucose (Dextrose) (g) 0.11
      --
      --
      Fructose (g) 0
      --
      --
      Lactose (g) 0
      --
      --
      Maltose (g) 0
      --
      --
      Galactose (g) 0
      --
      --
      Starch (g) --
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 28 28 28
      Monounsaturated Fats (g) 2.138
      0.656
      5.148
      Polyunsaturated Fats (g) 8.159
      6.721
      5.975
      Omega 3s (g)
      (%AI)
      6.479
      (405%)
      5.064
      (316%)
      0.103
      (6%)
      Omega 6s (g)
      (%AI)
      1.676
      (10%)
      1.657
      (10%)
      5.866
      (35%)
      Omega 3 to Omega 6 Ratio 3.86
      3.06
      0.02
      Omega 6 to Omega 3 Ratio 0.26
      0.33
      56.9
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      6.479
      (405%)
      5.064
      (316%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      --
      --
      Docosapentaenoic Acid (DPA) (g) 0
      --
      --
      Docosahexaenoic Acid (DHA) (g) 0
      --
      --
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      1.657
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) 0.002
      --
      --
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      --
      --
      Caproic (6:0) (g) 0
      --
      --
      Caprylic Acid (8:0) (g) 0
      --
      --
      Capric Acid (10:0) (g) 0
      --
      --
      Lauric Acid (12:0) (g) 0
      --
      --
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.002
      0.009
      0.034
      Pentadecanoic Acid (15:0) (g) 0.001
      0.009
      --
      Palmitic Acid (16:0) (g) 0.615
      0.616
      1.219
      Margaric Acid (17:0) (g) 0.005
      0.018
      --
      Stearic Acid (18:0) (g) 0.378
      0.259
      0.573
      Arachidic Acid (20:0) (g) 0.015
      0.026
      --
      Behenic Acid (22:0) (g) 0.015
      0.009
      --
      Lignoceric Acid (24:0) (g) 0.009
      --
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      0.009
      --
      Pentadecenoic Acid (15:1) (g) --
      --
      --
      Palmitoleic Acid (16:1) (g) 0.007
      0.008
      0.041
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      0
      --
      Oleic Acid (18:1) (g) 2.09
      0.626
      5.083
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.019
      0.013
      0.019
      Docosenoic Acid (22:1) (g) 0.004
      --
      --
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) 0.018
      --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.676
      1.657
      5.866
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 6.479
      5.064
      0.103
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      --
      --
      Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      --
      --
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      --
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) 0.003
      --
      --
      Campesterol (g) 0.013
      --
      --
      Beta-sitosterol (g) 0.026
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 28 28 28
      Essential  
      Histidine (mg)
      (%RDI)
      134
      (19%)
      151
      (22%)
      142
      (20%)
      Isoleucine (mg)
      (%RDI)
      254
      (18%)
      227
      (16%)
      207
      (15%)
      Leucine (mg)
      (%RDI)
      351
      (13%)
      389
      (14%)
      369
      (14%)
      Lysine (mg)
      (%RDI)
      245
      (12%)
      275
      (13%)
      154
      (7%)
      Methionine (mg)
      (%RDI)
      105
      (14%)
      167
      (23%)
      159
      (22%)
      Phenylalanine (mg)
      (%RDI)
      272
      (31%)
      289
      (33%)
      255
      (29%)
      Threonine (mg)
      (%RDI)
      218
      (21%)
      201
      (19%)
      200
      (19%)
      Tryptophan (mg)
      (%RDI)
      84
      (30%)
      124
      (44%)
      105
      (38%)
      Valine (mg)
      (%RDI)
      304
      (17%)
      270
      (15%)
      269
      (15%)
      Conditional  
      Arginine (mg) 547
      609
      714
      Cystine (mg)
      (%RDI)
      97
      (34%)
      116
      (40%)
      97
      (34%)
      Glycine (mg) 354
      268
      330
      Proline (mg) 229
      220
      220
      Tyrosine (mg)
      (%RDI)
      140
      (16%)
      160
      (18%)
      202
      (23%)
      Non-Essential  
      Alanine (mg) 263
      296
      252
      Aspartic acid (mg) 581
      480
      447
      Betaine (mg) 0.88
      --
      --
      Glutamic acid (mg) 1147
      994
      1074
      Hydroxyproline (mg) 50
      --
      --
      Serine (mg) 275
      298
      263
      Data Source
      Flax Seeds
      USDA Food Data Central Standard Release (Common)
      Chia Seeds
      USDA Food Data Central Standard Release (Common)
      Sesame Seeds (Toasted)
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.