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Pistachio vs. Sesame — In-Depth Nutrition Comparison

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The main differences between Pistachio and Sesame

  • Pistachio has more Vitamin B6, however, Sesame has more Copper, Iron, Calcium, Manganese, Magnesium, Zinc, Selenium, Vitamin B3, and Phosphorus.
  • Daily need coverage for Copper from Sesame is 309% higher.
  • Sesame has 2 times less Vitamin B6 than Pistachio. Pistachio has 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.

Infographic

Pistachio vs Sesame infographic
Infographic link

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.
Contains more Potassium +119%
Contains less Sodium -90.9%
Contains more Calcium +828.6%
Contains more Iron +271.2%
Contains more Magnesium +190.1%
Contains more Phosphorus +28.4%
Contains more Zinc +252.3%
Contains more Copper +214%
Contains more Manganese +105%
Contains more Selenium +391.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +119%
Contains less Sodium -90.9%
Contains more Calcium +828.6%
Contains more Iron +271.2%
Contains more Magnesium +190.1%
Contains more Phosphorus +28.4%
Contains more Zinc +252.3%
Contains more Copper +214%
Contains more Manganese +105%
Contains more Selenium +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.
:
5
Sesame
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +940%
Contains more Vitamin B6 +115.2%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +247.3%
Contains more Folate +90.2%
Equal in Vitamin B1 - 0.791
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +940%
Contains more Vitamin B6 +115.2%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +247.3%
Contains more Folate +90.2%
Equal in Vitamin B1 - 0.791

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +13.7%
Contains more Carbs +15.9%
Contains more Other +49.7%
Equal in Fats - 49.67
Equal in Water - 4.69
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
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 Protein +13.7%
Contains more Carbs +15.9%
Contains more Other +49.7%
Equal in Fats - 49.67
Equal in Water - 4.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +24%
Contains more Polyunsaturated fat +51.4%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +24%
Contains more Polyunsaturated fat +51.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Sesame
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Sesame Opinion
Net carbs 16.57g 11.65g Pistachio
Protein 20.16g 17.73g Pistachio
Fats 45.32g 49.67g Sesame
Carbs 27.17g 23.45g Pistachio
Calories 560kcal 573kcal Sesame
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0.3g Sesame
Fiber 10.6g 11.8g Sesame
Calcium 105mg 975mg Sesame
Iron 3.92mg 14.55mg Sesame
Magnesium 121mg 351mg Sesame
Phosphorus 490mg 629mg Sesame
Potassium 1025mg 468mg Pistachio
Sodium 1mg 11mg Pistachio
Zinc 2.2mg 7.75mg Sesame
Copper 1.3mg 4.082mg Sesame
Manganese 1.2mg 2.46mg Sesame
Selenium 7µg 34.4µg Sesame
Vitamin A 516IU 9IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.25mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.791mg Pistachio
Vitamin B2 0.16mg 0.247mg Sesame
Vitamin B3 1.3mg 4.515mg Sesame
Vitamin B5 0.52mg 0.05mg Pistachio
Vitamin B6 1.7mg 0.79mg Pistachio
Folate 51µg 97µg Sesame
Choline 25.6mg Sesame
Tryptophan 0.251mg 0.388mg Sesame
Threonine 0.684mg 0.736mg Sesame
Isoleucine 0.917mg 0.763mg Pistachio
Leucine 1.604mg 1.358mg Pistachio
Lysine 1.138mg 0.569mg Pistachio
Methionine 0.36mg 0.586mg Sesame
Phenylalanine 1.092mg 0.94mg Pistachio
Valine 1.249mg 0.99mg Pistachio
Histidine 0.512mg 0.522mg Sesame
Saturated Fat 5.907g 6.957g Pistachio
Monounsaturated Fat 23.257g 18.759g Pistachio
Polyunsaturated fat 14.38g 21.773g Sesame
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Pistachio
47%
Sesame
Minerals Daily Need Coverage Score
125%
Pistachio
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.36g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.05g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.