Food comparison · IFCT 2017
Flaxseeds vs Sesame seeds: nutrition per 100 g
Flaxseed and black sesame each top IFCT 2017 on one nutrient. Per 100 g, flaxseed has 12956 mg of the omega-3 fat ALA, the most of any food, against 136 mg in sesame, plus more fibre, 26.2 g against 17.2 g. Black sesame has the most calcium of any food, 1664 mg against 257 mg, and more than twice the iron, 13.9 mg against 5.44 mg.
Flaxseeds and Sesame seeds, nutrient by nutrient
Every nutrient IFCT 2017 reports for both, per 100 g of the edible portion. The last column names the side with more of it, which is not always the better side: more sodium or saturated fat is not an advantage.
| Nutrient | Flaxseeds | Sesame seeds | More in |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 444 kcal | 508 kcal | Sesame seeds |
| Protein | 18.6 g | 19.2 g | Sesame seeds |
| Carbohydrate (available) | 11 g | 10.3 g | Flaxseeds |
| Dietary fibre | 26.2 g | 17.2 g | Flaxseeds |
| Free sugars | 0.6 g | 1 g | Sesame seeds |
| Total fat | 35.7 g | 43.1 g | Sesame seeds |
| Water | 5.5 g | 4.5 g | Flaxseeds |
| Fats | |||
| Saturated fat | 2.97 g | 6.32 g | Sesame seeds |
| Monounsaturated fat | 5.11 g | 15.61 g | Sesame seeds |
| Polyunsaturated fat | 16.15 g | 19.26 g | Sesame seeds |
| Omega-3 (alpha-linolenic acid) | 12,956 mg | 136 mg | Flaxseeds |
| Cholesterol | 0 mg | 0 mg | Same |
| Minerals | |||
| Calcium | 257 mg | 1,664 mg | Sesame seeds |
| Iron | 5.44 mg | 13.9 mg | Sesame seeds |
| Zinc | 4.86 mg | 8.59 mg | Sesame seeds |
| Magnesium | 349 mg | 390 mg | Sesame seeds |
| Phosphorus | 445 mg | 568 mg | Sesame seeds |
| Potassium | 655 mg | 480 mg | Flaxseeds |
| Sodium | 33 mg | 16 mg | Flaxseeds |
| Copper | 1.34 mg | 1.76 mg | Sesame seeds |
| Selenium | 46.9 µg | 15.7 µg | Flaxseeds |
| Vitamins | |||
| Beta-carotene | 1 µg | 13 µg | Sesame seeds |
| Thiamine (B1) | 0.28 mg | 0.34 mg | Sesame seeds |
| Riboflavin (B2) | 0.05 mg | 0.1 mg | Sesame seeds |
| Niacin (B3) | 1.09 mg | 3.12 mg | Sesame seeds |
| Vitamin B6 | 0.35 mg | 0.64 mg | Sesame seeds |
| Folate (B9) | 86 µg | 127 µg | Sesame seeds |
| Vitamin E (alpha-tocopherol) | 7.79 mg | 1.08 mg | Flaxseeds |
| Vitamin K1 | 19.2 µg | 110 µg | Sesame seeds |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
Cite this page
NNWA Nutrition and Wellness Academy. Flaxseeds vs Sesame seeds: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/compare/flaxseeds-vs-sesame-seeds/
Energy, protein, fat and fibre
Both seeds are small, oily and dense in nutrients. Per 100 g, flaxseed (alsi, linseed) has 444 kcal and black sesame (kala til) 508 kcal; flax is the lowest-energy food among the 14 nuts and seeds. Protein is close, 18.6 g and 19.2 g. Sesame has more fat, 43.1 g against 35.7 g, with more of it monounsaturated and saturated.
Fibre is flax's strength: 26.2 g per 100 g, ranking 9th of 256 foods and 1st among nuts and seeds, about 1.5 times the 17.2 g in sesame. Much of flax fibre is the soluble, gel-forming kind that turns sticky when the seeds are soaked.
Omega-3: flaxseed's crown
Flaxseed has 12956 mg of ALA per 100 g, ranking 1st of all 203 foods with a value, about 95.3 times the 136 mg in sesame. ALA is the plant omega-3 fat; the body converts a small share of it into the longer EPA and DHA found in fish. For vegetarians who eat no fish, a spoon of ground flax daily is one of the simplest ways to get ALA. Whole flaxseeds can pass through the gut unbroken, so grinding or roasting and crushing them makes the fat and nutrients available. Ground flax goes stale quickly, so grind small amounts.
Calcium, iron and zinc: sesame's crown
Black sesame ranks 1st of 242 foods in IFCT 2017 for calcium, with 1664 mg per 100 g, about 6.5 times the 257 mg in flaxseed, and enough on paper to cover more than the full daily requirement. It also ranks 2nd of 243 foods for zinc, 8.59 mg against 4.86 mg, and 8th of 242 for iron, 13.9 mg against 5.44 mg. Part of these minerals is held back by oxalate and phytate in the seed coat, so real absorption is lower, but sesame remains outstanding. Magnesium is high in both, 390 and 349 mg.
Flax wins on selenium, 46.9 micrograms against 15.7, and potassium, 655 mg against 480 mg. Flax also has far more vitamin E, 7.79 mg against 1.08 mg, while sesame has more niacin, folate and vitamin B6.
Til ladoo, alsi pinni and chutney podi
Sesame is the seed of Makar Sankranti and Lohri: til ladoo, gajak, rewari and chikki with jaggery, plus ellu podi in Tamil Nadu and Karnataka and til chutney in Maharashtra. Its oil, gingelly or til oil, is a staple fat in the south. Flaxseed is eaten as alsi pinni in Punjab, jawas chutney in Maharashtra and tisi chutney in Bihar, and is now stirred into rotis, curd and smoothies. Both are eaten in spoonfuls, not 100 g at a time.
Which one, for what
For omega-3 ALA and fibre, flaxseed is the clear pick, and it suits vegetarians wanting a plant omega-3 source. For calcium, iron and zinc, black sesame leads by a wide margin, which helps people who eat little dairy or meat. For weight control, flax has fewer calories and more fibre, but both are eaten in spoonfuls. For diabetes planning, both are low in carbohydrate and high in fibre, with diet changes agreed with a doctor. For heart-conscious eating, both bring mostly unsaturated fat. On budget, both are inexpensive seeds. Using a spoon of each through the week covers both sets of strengths.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about flaxseeds vs sesame seeds
Which has more omega-3, flaxseed or sesame?
Flaxseed, by far. IFCT 2017 lists 12956 mg of the omega-3 fat ALA per 100 g of flaxseed, the highest of all foods, against 136 mg in black sesame. Grind flax before eating so the body can use it.
Is sesame really high in calcium?
Yes. Black sesame has 1664 mg of calcium per 100 g, the highest of 242 foods in IFCT 2017. Part of it is bound by oxalate and phytate in the hull, so less is absorbed, and a typical serving is a spoonful. It is still a useful calcium source, especially in til ladoo or chutney.
Which seed is better for weight loss?
Flaxseed has 444 kcal and 26.2 g of fibre per 100 g, against 508 kcal and 17.2 g in sesame. Its soluble fibre is filling. Both are energy-dense, so a spoon or two a day is the sensible amount.
How much flaxseed should I eat a day?
Most people use one or two spoons of ground flaxseed a day, stirred into roti dough, curd, dal or smoothies. Drink enough water, since flax fibre absorbs a lot. People on blood-thinning medicines or with digestive conditions should check with their doctor.