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Sesame vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 7mg)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0.3g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 3.287g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Pumpkin seed
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sesame Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Sesame
3
Pumpkin seed
Mineral Summary Score
224
Sesame
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
Contains more Iron +339.6%
Contains more Calcium +1672.7%
Contains more Magnesium +34%
Contains more Copper +491.6%
Contains more Phosphorus +583.7%
Contains less Sodium -38.9%
Contains more Potassium +96.4%
Contains more Zinc +32.9%
Contains more Iron +339.6%
Contains more Calcium +1672.7%
Contains more Magnesium +34%
Contains more Copper +491.6%
Contains more Phosphorus +583.7%
Contains less Sodium -38.9%
Contains more Potassium +96.4%
Contains more Zinc +32.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
6
:
Contains more Vitamin B1 +2226.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +1478.7%
Contains more Vitamin B6 +2035.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +588.9%
Contains more Vitamin B5 +12%
Contains more Vitamin B1 +2226.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +1478.7%
Contains more Vitamin B6 +2035.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +588.9%
Contains more Vitamin B5 +12%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
106%
Sesame
111%
Pumpkin seed
Carbohydrates
23%
Sesame
54%
Pumpkin seed
Fats
229%
Sesame
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sesame Pumpkin seed Opinion
Calories 573 446 Sesame
Protein 17.73 18.55 Pumpkin seed
Fats 49.67 19.4 Sesame
Vitamin C 0 0.3 Pumpkin seed
Carbs 23.45 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 3.31 Sesame
Calcium 975 55 Sesame
Potassium 468 919 Pumpkin seed
Magnesium 351 262 Sesame
Sugars 0.3 Sesame
Fiber 11.8 18.4 Pumpkin seed
Copper 4.082 0.69 Sesame
Zinc 7.75 10.3 Pumpkin seed
Starch
Phosphorus 629 92 Sesame
Sodium 11 18 Sesame
Vitamin A 9 62 Pumpkin seed
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.034 Sesame
Vitamin B2 0.247 0.052 Sesame
Vitamin B3 4.515 0.286 Sesame
Vitamin B5 0.05 0.056 Pumpkin seed
Vitamin B6 0.79 0.037 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.957 3.67 Pumpkin seed
Monounsaturated Fat 18.759 6.032 Sesame
Polyunsaturated fat 21.773 8.844 Sesame
Tryptophan 0.388 0.326 Sesame
Threonine 0.736 0.683 Sesame
Isoleucine 0.763 0.956 Pumpkin seed
Leucine 1.358 1.572 Pumpkin seed
Lysine 0.569 1.386 Pumpkin seed
Methionine 0.586 0.417 Sesame
Phenylalanine 0.94 0.924 Sesame
Valine 0.99 1.491 Pumpkin seed
Histidine 0.522 0.515 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.