Sesame vs. Pistachio — In-Depth Nutrition Comparison
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The main differences between sesame and pistachios
- Sesame has more copper, iron, calcium, manganese, magnesium, zinc, selenium, vitamin B3, and phosphorus; however, pistachios have more vitamin B6.
- Daily need coverage for copper for sesame is 309% higher.
- Pistachios have 9 times less calcium than sesame. Sesame has 975mg of calcium, while pistachios have 105mg.
Food types used in this article are Seeds, sesame seeds, whole, dried and Nuts, pistachio nuts, raw.
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 MagnesiumMagnesium | +190.1% |
| Contains more CalciumCalcium | +828.6% |
| Contains more IronIron | +271.2% |
| Contains more CopperCopper | +214% |
| Contains more ZincZinc | +252.3% |
| Contains more PhosphorusPhosphorus | +28.4% |
| Contains more ManganeseManganese | +105% |
| Contains more SeleniumSelenium | +391.4% |
| Contains more PotassiumPotassium | +119% |
| Contains less SodiumSodium | -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B2Vitamin B2 | +54.4% |
| Contains more Vitamin B3Vitamin B3 | +247.3% |
| Contains more FolateFolate | +90.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1044% |
| Contains more Vitamin B5Vitamin B5 | +940% |
| Contains more Vitamin B6Vitamin B6 | +115.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +49.7% |
| Contains more ProteinProtein | +13.7% |
| Contains more CarbsCarbs | +15.9% |
~equal in
Fats
~45.32g
~equal in
Water
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +51.4% |
| Contains less Sat. FatSaturated fat | -15.1% |
| Contains more Mono. FatMonounsaturated fat | +24% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 4.082mg | 1.3mg | 309% |
| Iron | 14.55mg | 3.92mg | 133% |
| Calcium | 975mg | 105mg | 87% |
| Vitamin B6 | 0.79mg | 1.7mg | 70% |
| Magnesium | 351mg | 121mg | 55% |
| Manganese | 2.46mg | 1.2mg | 55% |
| Selenium | 34.4µg | 7µg | 50% |
| Zinc | 7.75mg | 2.2mg | 50% |
| Polyunsaturated fat | 21.773g | 14.38g | 49% |
| Phosphorus | 629mg | 490mg | 20% |
| Vitamin B3 | 4.515mg | 1.3mg | 20% |
| Vitamin E | 0.25mg | 2.86mg | 17% |
| Potassium | 468mg | 1025mg | 16% |
| Folate | 97µg | 51µg | 12% |
| Monounsaturated fat | 18.759g | 23.257g | 11% |
| Vitamin B5 | 0.05mg | 0.52mg | 9% |
| Vitamin B2 | 0.247mg | 0.16mg | 7% |
| Fats | 49.67g | 45.32g | 7% |
| Vitamin B1 | 0.791mg | 0.87mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Choline | 25.6mg | 5% | |
| Fiber | 11.8g | 10.6g | 5% |
| Saturated fat | 6.957g | 5.907g | 5% |
| Protein | 17.73g | 20.16g | 5% |
| Vitamin A | 0µg | 26µg | 3% |
| Calories | 573kcal | 560kcal | 1% |
| Starch | 1.67g | 1% | |
| Carbs | 23.45g | 27.17g | 1% |
| Net carbs | 11.65g | 16.57g | N/A |
| Sugar | 0.3g | 7.66g | N/A |
| Sodium | 11mg | 1mg | 0% |
| Tryptophan | 0.388mg | 0.251mg | 0% |
| Threonine | 0.736mg | 0.684mg | 0% |
| Isoleucine | 0.763mg | 0.917mg | 0% |
| Leucine | 1.358mg | 1.604mg | 0% |
| Lysine | 0.569mg | 1.138mg | 0% |
| Methionine | 0.586mg | 0.36mg | 0% |
| Phenylalanine | 0.94mg | 1.092mg | 0% |
| Valine | 0.99mg | 1.249mg | 0% |
| Histidine | 0.522mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
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 |
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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
47%
63%
Minerals Daily Need Coverage Score
348%
125%
Comparison summary
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 7.36g)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 1.05g)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 28)
Which food is cheaper?
Pistachio is cheaper (difference - $1.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.