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  6. Pumpkin seeds vs. Sesame

Pumpkin seeds vs. Sesame — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and sesame?

  • Pumpkin seeds are 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 seeds have 2 times more fiber than sesame. Pumpkin seeds have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Sesame
Sesame
8
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 PotassiumPotassium +96.4%
Contains more ZincZinc +32.9%
Contains more MagnesiumMagnesium +34%
Contains more CalciumCalcium +1672.7%
Contains more IronIron +339.6%
Contains more CopperCopper +491.6%
Contains more PhosphorusPhosphorus +583.7%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +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.
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Sesame
Sesame
7
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B1Vitamin B1 +2226.5%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +1478.7%
Contains more Vitamin B6Vitamin B6 +2035.1%
Contains more FolateFolate +977.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sesame DV% diff.
Copper 0.69mg 4.082mg 377%
Iron 3.31mg 14.55mg 141%
Calcium 55mg 975mg 92%
Polyunsaturated fat 8.844g 21.773g 86%
Manganese 0.496mg 2.46mg 85%
Phosphorus 92mg 629mg 77%
Selenium 34.4µg 63%
Vitamin B1 0.034mg 0.791mg 63%
Vitamin B6 0.037mg 0.79mg 58%
Fats 19.4g 49.67g 47%
Monounsaturated fat 6.032g 18.759g 32%
Vitamin B3 0.286mg 4.515mg 26%
Fiber 18.4g 11.8g 26%
Zinc 10.3mg 7.75mg 23%
Folate 9µg 97µg 22%
Magnesium 262mg 351mg 21%
Saturated fat 3.67g 6.957g 15%
Vitamin B2 0.052mg 0.247mg 15%
Potassium 919mg 468mg 13%
Carbs 53.75g 23.45g 10%
Calories 446kcal 573kcal 6%
Choline 25.6mg 5%
Protein 18.55g 17.73g 2%
Vitamin E 0.25mg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 11.65g N/A
Sugar 0.3g N/A
Sodium 18mg 11mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.056mg 0.05mg 0%
Tryptophan 0.326mg 0.388mg 0%
Threonine 0.683mg 0.736mg 0%
Isoleucine 0.956mg 0.763mg 0%
Leucine 1.572mg 1.358mg 0%
Lysine 1.386mg 0.569mg 0%
Methionine 0.417mg 0.586mg 0%
Phenylalanine 0.924mg 0.94mg 0%
Valine 1.491mg 0.99mg 0%
Histidine 0.515mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +129.2%
Contains more FatsFats +156%
Contains more OtherOther +17.4%
~equal in Protein ~17.73g
~equal in Water ~4.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 -47.2%
Contains more Mono. FatMonounsaturated fat +211%
Contains more Poly. FatPolyunsaturated fat +146.2%

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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 seeds - 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.