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Pistachio vs. Sesame — In-Depth Nutrition Comparison

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The main differences between pistachios and sesame

  • Pistachios have more vitamin B6; however, sesame has more copper, iron, calcium, manganese, magnesium, zinc, selenium, vitamin B3, and phosphorus.
  • Daily need coverage for copper for sesame is 309% higher.
  • Sesame has 2 times less vitamin B6 than pistachios. Pistachios have 1.7mg of vitamin B6, while sesame has 0.79mg.

Food types used in this article are Nuts, pistachio nuts, raw and Seeds, sesame seeds, whole, dried.

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Pistachio vs Sesame infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Sesame
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +119%
Contains less SodiumSodium -90.9%
Contains more MagnesiumMagnesium +190.1%
Contains more CalciumCalcium +828.6%
Contains more IronIron +271.2%
Contains more CopperCopper +214%
Contains more ZincZinc +252.3%
Contains more PhosphorusPhosphorus +28.4%
Contains more ManganeseManganese +105%
Contains more SeleniumSelenium +391.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Sesame
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1044%
Contains more Vitamin B5Vitamin B5 +940%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more Vitamin B3Vitamin B3 +247.3%
Contains more FolateFolate +90.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Sesame DV% diff.
Copper 1.3mg 4.082mg 309%
Iron 3.92mg 14.55mg 133%
Calcium 105mg 975mg 87%
Vitamin B6 1.7mg 0.79mg 70%
Magnesium 121mg 351mg 55%
Manganese 1.2mg 2.46mg 55%
Selenium 7µg 34.4µg 50%
Zinc 2.2mg 7.75mg 50%
Polyunsaturated fat 14.38g 21.773g 49%
Phosphorus 490mg 629mg 20%
Vitamin B3 1.3mg 4.515mg 20%
Vitamin E 2.86mg 0.25mg 17%
Potassium 1025mg 468mg 16%
Folate 51µg 97µg 12%
Monounsaturated fat 23.257g 18.759g 11%
Vitamin B5 0.52mg 0.05mg 9%
Vitamin B2 0.16mg 0.247mg 7%
Fats 45.32g 49.67g 7%
Vitamin B1 0.87mg 0.791mg 7%
Vitamin C 5.6mg 0mg 6%
Choline 25.6mg 5%
Fiber 10.6g 11.8g 5%
Saturated fat 5.907g 6.957g 5%
Protein 20.16g 17.73g 5%
Vitamin A 26µg 0µg 3%
Calories 560kcal 573kcal 1%
Starch 1.67g 1%
Carbs 27.17g 23.45g 1%
Net carbs 16.57g 11.65g N/A
Sugar 7.66g 0.3g N/A
Sodium 1mg 11mg 0%
Tryptophan 0.251mg 0.388mg 0%
Threonine 0.684mg 0.736mg 0%
Isoleucine 0.917mg 0.763mg 0%
Leucine 1.604mg 1.358mg 0%
Lysine 1.138mg 0.569mg 0%
Methionine 0.36mg 0.586mg 0%
Phenylalanine 1.092mg 0.94mg 0%
Valine 1.249mg 0.99mg 0%
Histidine 0.512mg 0.522mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Sesame
3
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more ProteinProtein +13.7%
Contains more CarbsCarbs +15.9%
Contains more OtherOther +49.7%
~equal in Fats ~49.67g
~equal in Water ~4.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Mono. FatMonounsaturated fat +24%
Contains more Poly. FatPolyunsaturated fat +51.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.