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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
47%
Minerals Daily Need Coverage Score
103%
348%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Sodium?
Sesame contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 3.287g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (N/A)