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  6. Pumpkin seed vs. Sesame

Pumpkin seed vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seed and Sesame?

  • Pumpkin seed is richer in Fiber, and Zinc, yet Sesame is richer in Copper, Iron, Calcium, Manganese, Phosphorus, Vitamin B1, Vitamin B6, and Vitamin B3.
  • Sesame's daily need coverage for Copper is 377% higher.
  • Pumpkin seed has 2 times more Fiber than Sesame. Pumpkin seed has 18.4g of Fiber, while Sesame has 11.8g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, sesame seeds, whole, dried types in this comparison.

Infographic

Pumpkin seed 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.
Pumpkin seed
Pumpkin seed
2
:
8
Sesame
Sesame
Contains more Potassium +96.4%
Contains more Zinc +32.9%
Contains more Calcium +1672.7%
Contains more Iron +339.6%
Contains more Magnesium +34%
Contains more Phosphorus +583.7%
Contains less Sodium -38.9%
Contains more Copper +491.6%
Contains more Manganese +396%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +96.4%
Contains more Zinc +32.9%
Contains more Calcium +1672.7%
Contains more Iron +339.6%
Contains more Magnesium +34%
Contains more Phosphorus +583.7%
Contains less Sodium -38.9%
Contains more Copper +491.6%
Contains more Manganese +396%

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.
Pumpkin seed
Pumpkin seed
3
:
7
Sesame
Sesame
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12%
Contains more Vitamin B1 +2226.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +1478.7%
Contains more Vitamin B6 +2035.1%
Contains more Folate +977.8%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Sesame
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 +588.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12%
Contains more Vitamin B1 +2226.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +1478.7%
Contains more Vitamin B6 +2035.1%
Contains more Folate +977.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
3
Sesame
Sesame
Contains more Carbs +129.2%
Contains more Fats +156%
Contains more Other +17.4%
Equal in Protein - 17.73
Equal in Water - 4.69
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Sesame
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 Carbs +129.2%
Contains more Fats +156%
Contains more Other +17.4%
Equal in Protein - 17.73
Equal in Water - 4.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
1
:
2
Sesame
Sesame
Contains less Saturated Fat -47.2%
Contains more Monounsaturated Fat +211%
Contains more Polyunsaturated fat +146.2%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -47.2%
Contains more Monounsaturated Fat +211%
Contains more Polyunsaturated fat +146.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Sesame Opinion
Net carbs 35.35g 11.65g Pumpkin seed
Protein 18.55g 17.73g Pumpkin seed
Fats 19.4g 49.67g Sesame
Carbs 53.75g 23.45g Pumpkin seed
Calories 446kcal 573kcal Sesame
Sugar 0.3g Pumpkin seed
Fiber 18.4g 11.8g Pumpkin seed
Calcium 55mg 975mg Sesame
Iron 3.31mg 14.55mg Sesame
Magnesium 262mg 351mg Sesame
Phosphorus 92mg 629mg Sesame
Potassium 919mg 468mg Pumpkin seed
Sodium 18mg 11mg Sesame
Zinc 10.3mg 7.75mg Pumpkin seed
Copper 0.69mg 4.082mg Sesame
Manganese 0.496mg 2.46mg Sesame
Selenium 34.4µg Sesame
Vitamin A 62IU 9IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.25mg Sesame
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.791mg Sesame
Vitamin B2 0.052mg 0.247mg Sesame
Vitamin B3 0.286mg 4.515mg Sesame
Vitamin B5 0.056mg 0.05mg Pumpkin seed
Vitamin B6 0.037mg 0.79mg Sesame
Folate 9µg 97µg Sesame
Tryptophan 0.326mg 0.388mg Sesame
Threonine 0.683mg 0.736mg Sesame
Isoleucine 0.956mg 0.763mg Pumpkin seed
Leucine 1.572mg 1.358mg Pumpkin seed
Lysine 1.386mg 0.569mg Pumpkin seed
Methionine 0.417mg 0.586mg Sesame
Phenylalanine 0.924mg 0.94mg Sesame
Valine 1.491mg 0.99mg Pumpkin seed
Histidine 0.515mg 0.522mg Sesame
Saturated Fat 3.67g 6.957g Pumpkin seed
Monounsaturated Fat 6.032g 18.759g Sesame
Polyunsaturated fat 8.844g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
4%
Pumpkin seed
50%
Sesame
Minerals Daily Need Coverage Score
103%
Pumpkin seed
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 3.287g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.