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Sesame vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are sesame and pumpkin pie different?

  • Sesame is higher in copper, iron, manganese, calcium, magnesium, phosphorus, zinc, vitamin B6, and selenium; however, pumpkin pie is richer in vitamin A.
  • Daily need coverage for copper for sesame is 437% higher.
  • Sesame contains 25 times more magnesium than pumpkin pie. While sesame contains 351mg of magnesium, pumpkin pie contains only 14mg.

Seeds, sesame seeds, whole, dried and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Sesame vs Pumpkin pie 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.
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +2407.1%
Contains more CalciumCalcium +1423.4%
Contains more PotassiumPotassium +180.2%
Contains more IronIron +1516.7%
Contains more CopperCopper +2658.1%
Contains more ZincZinc +1887.2%
Contains more PhosphorusPhosphorus +676.5%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +983.7%
Contains more SeleniumSelenium +537%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B1Vitamin B1 +346.9%
Contains more Vitamin B2Vitamin B2 +99.2%
Contains more Vitamin B3Vitamin B3 +307.9%
Contains more Vitamin B6Vitamin B6 +1154%
Contains more FolateFolate +273.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +204%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +804%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +46.5%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
3
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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +354.6%
Contains more FatsFats +409.4%
Contains more OtherOther +294.7%
Contains more CarbsCarbs +48.5%
Contains more WaterWater +974.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +307.8%
Contains more Poly. FatPolyunsaturated fat +1130.1%
Contains less Sat. FatSaturated fat -71.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Pumpkin pie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Pumpkin pie DV% diff.
Copper 4.082mg 0.148mg 437%
Iron 14.55mg 0.9mg 171%
Polyunsaturated fat 21.773g 1.77g 133%
Manganese 2.46mg 0.227mg 97%
Calcium 975mg 64mg 91%
Magnesium 351mg 14mg 80%
Phosphorus 629mg 81mg 78%
Zinc 7.75mg 0.39mg 67%
Fats 49.67g 9.75g 61%
Vitamin B6 0.79mg 0.063mg 56%
Selenium 34.4µg 5.4µg 53%
Vitamin B1 0.791mg 0.177mg 51%
Vitamin A 0µg 448µg 50%
Fiber 11.8g 1.8g 40%
Monounsaturated fat 18.759g 4.6g 35%
Protein 17.73g 3.9g 28%
Saturated fat 6.957g 1.988g 23%
Vitamin B3 4.515mg 1.107mg 21%
Folate 97µg 26µg 18%
Calories 573kcal 243kcal 17%
Vitamin B12 0µg 0.35µg 15%
Vitamin K 0µg 13.2µg 11%
Sodium 11mg 239mg 10%
Cholesterol 0mg 26mg 9%
Vitamin B2 0.247mg 0.124mg 9%
Potassium 468mg 167mg 9%
Vitamin B5 0.05mg 0.452mg 8%
Carbs 23.45g 34.83g 4%
Fructose 2.85g 4%
Starch 10.73g 4%
Vitamin E 0.25mg 0.76mg 3%
Choline 25.6mg 37.5mg 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 11.65g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.3g 18.88g N/A
Tryptophan 0.388mg 0.048mg 0%
Threonine 0.736mg 0.154mg 0%
Isoleucine 0.763mg 0.158mg 0%
Leucine 1.358mg 0.297mg 0%
Lysine 0.569mg 0.192mg 0%
Methionine 0.586mg 0.249mg 0%
Phenylalanine 0.94mg 0.175mg 0%
Valine 0.99mg 0.211mg 0%
Histidine 0.522mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
47%
Sesame
32%
Pumpkin pie
Minerals Daily Need Coverage Score
348%
Sesame
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 18.58g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 228mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 4.969g)
Which food is lower in glycemic index?
Pumpkin pie
Pumpkin pie is lower in glycemic index (difference - 59)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $4)
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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.