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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
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.
Contains more Calcium +828.6%
Contains more Iron +271.2%
Contains more Magnesium +190.1%
Contains more Phosphorus +28.4%
Contains more Zinc +252.3%
Contains more Copper +214%
Contains more Manganese +105%
Contains more Selenium +391.4%
Contains more Potassium +119%
Contains less Sodium -90.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +828.6%
Contains more Iron +271.2%
Contains more Magnesium +190.1%
Contains more Phosphorus +28.4%
Contains more Zinc +252.3%
Contains more Copper +214%
Contains more Manganese +105%
Contains more Selenium +391.4%
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" charts 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 A +5633.3%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +940%
Contains more Vitamin B6 +115.2%
Equal in Vitamin B1 - 0.87
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin B2 +54.4%
Contains more Vitamin B3 +247.3%
Contains more Folate +90.2%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +1044%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +940%
Contains more Vitamin B6 +115.2%
Equal in Vitamin B1 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +49.7%
Contains more Protein +13.7%
Contains more Carbs +15.9%
Equal in Fats - 45.32
Equal in Water - 4.37
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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Other +49.7%
Contains more Protein +13.7%
Contains more Carbs +15.9%
Equal in Fats - 45.32
Equal in Water - 4.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -15.1%
Contains more Monounsaturated Fat +24%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -15.1%
Contains more Monounsaturated 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.
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
Net carbs 11.65g 16.57g Pistachio
Protein 17.73g 20.16g Pistachio
Fats 49.67g 45.32g Sesame
Carbs 23.45g 27.17g Pistachio
Calories 573kcal 560kcal Sesame
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0.3g 7.66g Sesame
Fiber 11.8g 10.6g Sesame
Calcium 975mg 105mg Sesame
Iron 14.55mg 3.92mg Sesame
Magnesium 351mg 121mg Sesame
Phosphorus 629mg 490mg Sesame
Potassium 468mg 1025mg Pistachio
Sodium 11mg 1mg Pistachio
Zinc 7.75mg 2.2mg Sesame
Copper 4.082mg 1.3mg Sesame
Manganese 2.46mg 1.2mg Sesame
Selenium 34.4µg 7µg Sesame
Vitamin A 9IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.25mg 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
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
Folate 97µg 51µg 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
Saturated Fat 6.957g 5.907g Pistachio
Monounsaturated Fat 18.759g 23.257g Pistachio
Polyunsaturated fat 21.773g 14.38g Sesame
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Sesame
71%
Pistachio
Minerals Daily Need Coverage Score
348%
Sesame
125%
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 - 28)
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

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. 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.