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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
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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
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%

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 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 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 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

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

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 g Pistachio
Fructose 0.24g g 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
Vitamin A 516IU 9IU Pistachio
Vitamin E 2.86mg 0.25mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 5.907g 6.957g Pistachio
Monounsaturated Fat 23.257g 18.759g Pistachio
Polyunsaturated fat 14.38g 21.773g Sesame

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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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

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

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.