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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Sesame
Contains more Potassium +119%
Contains less Sodium -90.9%
Contains more Iron +271.2%
Contains more Calcium +828.6%
Contains more Magnesium +190.1%
Contains more Copper +214%
Contains more Zinc +252.3%
Contains more Phosphorus +28.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains more Potassium +119%
Contains less Sodium -90.9%
Contains more Iron +271.2%
Contains more Calcium +828.6%
Contains more Magnesium +190.1%
Contains more Copper +214%
Contains more Zinc +252.3%
Contains more Phosphorus +28.4%

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
:
4
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
50
Sesame
Mineral Summary Score
132
Pistachio
372
Sesame

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 food.
Protein
121%
Pistachio
106%
Sesame
Carbohydrates
27%
Pistachio
23%
Sesame
Fats
209%
Pistachio
229%
Sesame

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

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

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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 - 15)
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.

All nutrients comparison - raw data values

Nutrient Pistachio Sesame Opinion
Calories 560 573 Sesame
Protein 20.16 17.73 Pistachio
Fats 45.32 49.67 Sesame
Vitamin C 5.6 0 Pistachio
Carbs 27.17 23.45 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 14.55 Sesame
Calcium 105 975 Sesame
Potassium 1025 468 Pistachio
Magnesium 121 351 Sesame
Sugar 7.66 0.3 Sesame
Fiber 10.6 11.8 Sesame
Copper 1.3 4.082 Sesame
Zinc 2.2 7.75 Sesame
Starch 1.67 Pistachio
Phosphorus 490 629 Sesame
Sodium 1 11 Pistachio
Vitamin A 516 9 Pistachio
Vitamin E 2.86 0.25 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.791 Pistachio
Vitamin B2 0.16 0.247 Sesame
Vitamin B3 1.3 4.515 Sesame
Vitamin B5 0.52 0.05 Pistachio
Vitamin B6 1.7 0.79 Pistachio
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 51 97 Sesame
Trans Fat 0 Sesame
Saturated Fat 5.907 6.957 Pistachio
Monounsaturated Fat 23.257 18.759 Pistachio
Polyunsaturated fat 14.38 21.773 Sesame
Tryptophan 0.251 0.388 Sesame
Threonine 0.684 0.736 Sesame
Isoleucine 0.917 0.763 Pistachio
Leucine 1.604 1.358 Pistachio
Lysine 1.138 0.569 Pistachio
Methionine 0.36 0.586 Sesame
Phenylalanine 1.092 0.94 Pistachio
Valine 1.249 0.99 Pistachio
Histidine 0.512 0.522 Sesame
Fructose 0.24 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.