Nutrition Comparison Tool
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Flax Seeds
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Chia Seeds
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Toasted Sesame Seeds
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 3% DV 55 calories
  • Chia Seeds 1 oz (x1) 7% DV 138 calories
  • Toasted Sesame Seeds 1 oz (x1) 8% DV 160 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 6% DV 4.3g
  • Chia Seeds 1 oz (x1) 11% DV 8.7g
  • Toasted Sesame Seeds 1 oz (x1) 17% DV 13.6g

Carbohydrate Comparison


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

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 4% DV 1.9g
  • Chia Seeds 1 oz (x1) 9% DV 4.7g
  • Toasted Sesame Seeds 1 oz (x1) 10% DV 4.8g

Cholesterol Comparison


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

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 2% DV 0.38g
  • Chia Seeds 1 oz (x1) 5% DV 0.95g
  • Toasted Sesame Seeds 1 oz (x1) 10% DV 1.9g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 10% DV 2.8g
  • Chia Seeds 1 oz (x1) 35% DV 9.8g
  • Toasted Sesame Seeds 1 oz (x1) 14% DV 4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 0% DV 0.16g
  • Chia Seeds 1 oz (x1) --% DV --g
  • Toasted Sesame Seeds 1 oz (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 3% DV 0.59mg
  • Chia Seeds 1 oz (x1) 12% DV 2.2mg
  • Toasted Sesame Seeds 1 oz (x1) 23% DV 4.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 2% DV 26.3mg
  • Chia Seeds 1 oz (x1) 14% DV 179.2mg
  • Toasted Sesame Seeds 1 oz (x1) 22% DV 280.9mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Flax Seeds 1 tbsp, whole (x1) 2% DV 83.7mg
  • Chia Seeds 1 oz (x1) 2% DV 115.6mg
  • Toasted Sesame Seeds 1 oz (x1) 3% DV 134.9mg
Comparison Table

Table Legend

  1. Flax Seeds
  2. Chia Seeds
  3. Toasted Sesame Seeds
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 10 28 28
Calories
(%DV)		 55
(3%)		 138
(7%)		 160
(8%)
Fat (g)
(%DV)		 4.3
(6%)		 8.7
(11%)		 13.6
(17%)
Protein (g)
(%DV)		 1.9
(4%)		 4.7
(9%)		 4.8
(10%)
Carbohydrate (g)
(%DV)		 3
(1%)		 12
(4%)		 7.3
(3%)
Sugars (g)
(%DV)		 0.16
(0%)		 --
(--%)		 --
(--%)
Fiber (g)
(%DV)		 2.8
(10%)		 9.8
(35%)		 4
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.38
(2%)		 0.95
(5%)		 1.9
(10%)
Net-Carbs (g) 0.16
2.2
3.3
Trans Fatty Acids (g) --
0.04
--
  Minerals
Food # 1 2 3
Weight (g) 10 28 28
Calcium (mg)
(%DV)		 26.3
(2%)		 179.2
(14%)		 280.9
(22%)
Iron, Fe (mg)
(%DV)		 0.59
(3%)		 2.2
(12%)		 4.2
(23%)
Potassium, K (mg)
(%DV)		 83.7
(2%)		 115.6
(2%)		 134.9
(3%)
Magnesium (mg)
(%DV)		 40.4
(10%)		 95.1
(23%)		 101.1
(24%)
Phosphorus, P (mg)
(%DV)		 66.1
(5%)		 244.2
(20%)		 181.2
(14%)
Sodium (mg)
(%DV)		 3.1
(0%)		 4.5
(0%)		 3.1
(0%)
Zinc, Zn (mg)
(%DV)		 0.45
(4%)		 1.3
(12%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.13
(14%)		 0.26
(29%)		 0.7
(78%)
Manganese (mg)
(%DV)		 0.26
(11%)		 0.77
(34%)		 0.71
(31%)
Selenium, Se (mcg)
(%DV)		 2.6
(5%)		 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) 10 28 28
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.06
(0%)		 0.45
(1%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.17
(14%)		 0.18
(15%)		 0.23
(19%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(1%)		 0.05
(4%)		 0.07
(5%)
Niacin (B3) (mg)
(%DV)		 0.32
(2%)		 2.5
(16%)		 1.3
(8%)
Vitamin B5 (PA) (mg)
(%DV)		 0.1
(2%)		 --
(--%)		 0.01
(0%)
Vitamin B6 (mg)
(%DV)		 0.05
(3%)		 --
(--%)		 0.23
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 9
(2%)		 13.9
(3%)		 27.8
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 9
(2%)		 13.9
(3%)		 27.8
(7%)
Folate DFE (mcg)
(%)		 9
(2%)		 --
(--%)		 27.8
(7%)
Choline (mg)
(%DV)		 8.1
(1%)		 --
(--%)		 --
(--%)
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) 67.1
--
--
Vitamin E (mg)
(%DV)		 0.03
(0%)		 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)		 0.44
(0%)		 --
(--%)		 --
(--%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 10 28 28
Water (g) 0.72
1.6
0.94
Ash (g) 0.38
1
2
Alcohol (g) 0
--
--
Caffeine (mg) 0
--
--
Theobromine (mg) 0
--
--
PRAL score 0.2
4.07
-0.09
  Carbohydrates
Food # 1 2 3
Weight (g) 10 28 28
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.12
--
--
Glucose (Dextrose) (g) 0.04
--
--
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) 10 28 28
Monounsaturated Fats (g) 0.775
0.656
5.148
Polyunsaturated Fats (g) 2.959
6.721
5.975
Omega 3s (g)
(%AI)		 2.35
(147%)		 5.064
(316%)		 0.103
(6%)
Omega 6s (g)
(%AI)		 0.608
(4%)		 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)
(%)		 2.35
(147%)		 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) 0.001
--
--
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) 0.001
0.009
0.034
Pentadecanoic Acid (15:0) (g) 0.001
0.009
--
Palmitic Acid (16:0) (g) 0.223
0.616
1.219
Margaric Acid (17:0) (g) 0.002
0.018
--
Stearic Acid (18:0) (g) 0.137
0.259
0.573
Arachidic Acid (20:0) (g) 0.005
0.026
--
Behenic Acid (22:0) (g) 0.005
0.009
--
Lignoceric Acid (24:0) (g) 0.003
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0.009
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.002
0.008
0.041
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 0.758
0.626
5.083
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.007
0.013
0.019
Docosenoic Acid (22:1) (g) 0.001
--
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0.007
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.608
1.657
5.866
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 2.35
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) 0.001
--
--
Campesterol (g) 0.005
--
--
Beta-sitosterol (g) 0.009
--
--
Amino Acids
Food # 1 2 3
Weight (g) 10 28 28
Essential  
Histidine (mg)
(%RDI)		 49
(7%)		 151
(22%)		 142
(20%)
Isoleucine (mg)
(%RDI)		 92
(7%)		 227
(16%)		 207
(15%)
Leucine (mg)
(%RDI)		 127
(5%)		 389
(14%)		 369
(14%)
Lysine (mg)
(%RDI)		 89
(4%)		 275
(13%)		 154
(7%)
Methionine (mg)
(%RDI)		 38
(5%)		 167
(23%)		 159
(22%)
Phenylalanine (mg)
(%RDI)		 99
(11%)		 289
(33%)		 255
(29%)
Threonine (mg)
(%RDI)		 79
(8%)		 201
(19%)		 200
(19%)
Tryptophan (mg)
(%RDI)		 31
(11%)		 124
(44%)		 105
(38%)
Valine (mg)
(%RDI)		 110
(6%)		 270
(15%)		 269
(15%)
Conditional  
Arginine (mg) 198
609
714
Cystine (mg)
(%RDI)		 35
(12%)		 116
(40%)		 97
(34%)
Glycine (mg) 129
268
330
Proline (mg) 83
220
220
Tyrosine (mg)
(%RDI)		 51
(6%)		 160
(18%)		 202
(23%)
Non-Essential  
Alanine (mg) 95
296
252
Aspartic acid (mg) 211
480
447
Betaine (mg) 0.32
--
--
Glutamic acid (mg) 416
994
1074
Hydroxyproline (mg) 18
--
--
Serine (mg) 100
298
263
Data Source
Flax Seeds
USDA Food Data Central Standard Release (Common)
Chia Seeds
USDA Food Data Central Standard Release (Common)
Toasted Sesame Seeds
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.