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  6. Pumpkin pie vs. Sesame

Pumpkin pie vs. Sesame — In-Depth Nutrition Comparison

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How are pumpkin pie and sesame different?

  • Pumpkin pie is higher in vitamin A; however, sesame is richer in copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and selenium.
  • Daily need coverage for copper for sesame is 437% higher.
  • Pumpkin pie contains 382 times more vitamin A than sesame. While pumpkin pie contains 3434IU of vitamin A, sesame contains only 9IU.

Pie, pumpkin, commercially prepared and Seeds, sesame seeds, whole, dried are the varieties used in this article.

Infographic

Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Sesame
Sesame
10
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 MagnesiumMagnesium +2407.1%
Contains more CalciumCalcium +1423.4%
Contains more PotassiumPotassium +180.2%
Contains more IronIron +1516.7%
Contains more CopperCopper +2658.1%
Contains more ZincZinc +1887.2%
Contains more PhosphorusPhosphorus +676.5%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +983.7%
Contains more SeleniumSelenium +537%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Sesame
Sesame
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +204%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +804%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +46.5%
Contains more Vitamin B1Vitamin B1 +346.9%
Contains more Vitamin B2Vitamin B2 +99.2%
Contains more Vitamin B3Vitamin B3 +307.9%
Contains more Vitamin B6Vitamin B6 +1154%
Contains more FolateFolate +273.1%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pumpkin pie Sesame DV% diff.
Copper 0.148mg 4.082mg 437%
Iron 0.9mg 14.55mg 171%
Polyunsaturated fat 1.77g 21.773g 133%
Manganese 0.227mg 2.46mg 97%
Calcium 64mg 975mg 91%
Magnesium 14mg 351mg 80%
Phosphorus 81mg 629mg 78%
Zinc 0.39mg 7.75mg 67%
Fats 9.75g 49.67g 61%
Vitamin B6 0.063mg 0.79mg 56%
Selenium 5.4µg 34.4µg 53%
Vitamin B1 0.177mg 0.791mg 51%
Vitamin A 448µg 0µg 50%
Fiber 1.8g 11.8g 40%
Monounsaturated fat 4.6g 18.759g 35%
Protein 3.9g 17.73g 28%
Saturated fat 1.988g 6.957g 23%
Vitamin B3 1.107mg 4.515mg 21%
Folate 26µg 97µg 18%
Calories 243kcal 573kcal 17%
Vitamin B12 0.35µg 0µg 15%
Vitamin K 13.2µg 0µg 11%
Sodium 239mg 11mg 10%
Cholesterol 26mg 0mg 9%
Vitamin B2 0.124mg 0.247mg 9%
Potassium 167mg 468mg 9%
Vitamin B5 0.452mg 0.05mg 8%
Carbs 34.83g 23.45g 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin E 0.76mg 0.25mg 3%
Choline 37.5mg 25.6mg 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 33.03g 11.65g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 0.3g N/A
Tryptophan 0.048mg 0.388mg 0%
Threonine 0.154mg 0.736mg 0%
Isoleucine 0.158mg 0.763mg 0%
Leucine 0.297mg 1.358mg 0%
Lysine 0.192mg 0.569mg 0%
Methionine 0.249mg 0.586mg 0%
Phenylalanine 0.175mg 0.94mg 0%
Valine 0.211mg 0.99mg 0%
Histidine 0.088mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Sesame
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 CarbsCarbs +48.5%
Contains more WaterWater +974.4%
Contains more ProteinProtein +354.6%
Contains more FatsFats +409.4%
Contains more OtherOther +294.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Sesame
Sesame
2
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 -71.4%
Contains more Mono. FatMonounsaturated fat +307.8%
Contains more Poly. FatPolyunsaturated fat +1130.1%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.