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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
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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 +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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
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%

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
:
7
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%
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%
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%

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.
Pumpkin seed Sesame
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
Rich in minerals 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 62IU 9IU Pumpkin seed
Vitamin E mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg 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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
4
Pumpkin seed
50
Sesame
Mineral Summary Score
120
Pumpkin seed
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
111%
Pumpkin seed
106%
Sesame
Carbohydrates
54%
Pumpkin seed
23%
Sesame
Fats
90%
Pumpkin seed
229%
Sesame

Comparison summary

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)
Which food is richer in minerals?
?
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. 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.