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Sesame vs Pistachio - In-Depth Nutrition Comparison

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The main differences between Sesame and Pistachio

  • Sesame has more Copper, Iron, Calcium, Manganese, Magnesium, Zinc, Selenium, Vitamin B3, and Phosphorus, however Pistachio has more Vitamin B6.
  • Daily need coverage for Copper from Sesame is 309% higher.
  • Pistachio has 9 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Pistachio has 105mg.

Food types used in this article are Seeds, sesame seeds, whole, dried and Nuts, pistachio nuts, raw.

Infographic

Sesame vs Pistachio 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 Iron +271.2%
Contains more Calcium +828.6%
Contains more Magnesium +190.1%
Contains more Copper +214%
Contains more Zinc +252.3%
Contains more Phosphorus +28.4%
Contains more Potassium +119%
Contains less Sodium -90.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Iron +271.2%
Contains more Calcium +828.6%
Contains more Magnesium +190.1%
Contains more Copper +214%
Contains more Zinc +252.3%
Contains more Phosphorus +28.4%
Contains more Potassium +119%
Contains less Sodium -90.9%

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
Sesame
4
:
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +247.3%
Contains more Folate +90.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
Contains more Vitamin B5 +940%
Contains more Vitamin B6 +115.2%
Equal in Vitamin B1 - 0.87
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +247.3%
Contains more Folate +90.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
Contains more Vitamin B5 +940%
Contains more Vitamin B6 +115.2%
Equal in Vitamin B1 - 0.87

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.
Sesame Pistachio
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Pistachio Opinion
Calories 573kcal 560kcal Sesame
Protein 17.73g 20.16g Pistachio
Fats 49.67g 45.32g Sesame
Vitamin C 0mg 5.6mg Pistachio
Net carbs 11.65g 16.57g Pistachio
Carbs 23.45g 27.17g Pistachio
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 14.55mg 3.92mg Sesame
Calcium 975mg 105mg Sesame
Potassium 468mg 1025mg Pistachio
Magnesium 351mg 121mg Sesame
Sugar 0.3g 7.66g Sesame
Fiber 11.8g 10.6g Sesame
Copper 4.082mg 1.3mg Sesame
Zinc 7.75mg 2.2mg Sesame
Starch g 1.67g Pistachio
Phosphorus 629mg 490mg Sesame
Sodium 11mg 1mg Pistachio
Vitamin A 9IU 516IU Pistachio
Vitamin E 0.25mg 2.86mg Pistachio
Vitamin D 0µg 0µg
Vitamin B1 0.791mg 0.87mg Pistachio
Vitamin B2 0.247mg 0.16mg Sesame
Vitamin B3 4.515mg 1.3mg Sesame
Vitamin B5 0.05mg 0.52mg Pistachio
Vitamin B6 0.79mg 1.7mg Pistachio
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Folate 97µg 51µg Sesame
Trans Fat g 0g Sesame
Saturated Fat 6.957g 5.907g Pistachio
Monounsaturated Fat 18.759g 23.257g Pistachio
Polyunsaturated fat 21.773g 14.38g Sesame
Tryptophan 0.388mg 0.251mg Sesame
Threonine 0.736mg 0.684mg Sesame
Isoleucine 0.763mg 0.917mg Pistachio
Leucine 1.358mg 1.604mg Pistachio
Lysine 0.569mg 1.138mg Pistachio
Methionine 0.586mg 0.36mg Sesame
Phenylalanine 0.94mg 1.092mg Pistachio
Valine 0.99mg 1.249mg Pistachio
Histidine 0.522mg 0.512mg Sesame
Fructose g 0.24g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
50
Sesame
71
Pistachio
Mineral Summary Score
372
Sesame
132
Pistachio

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
106%
Sesame
121%
Pistachio
Carbohydrates
23%
Sesame
27%
Pistachio
Fats
229%
Sesame
209%
Pistachio

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 7.36g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.05g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 15)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.