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Sesame vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the main differences between Sesame and Pumpkin seed?

  • Sesame is richer in Copper, Iron, Calcium, Manganese, Phosphorus, Vitamin B1, Vitamin B6, and Vitamin B3, yet Pumpkin seed is richer in Fiber, and Zinc.
  • Sesame's daily need coverage for Copper is 377% higher.
  • Sesame has 23 times more Vitamin B1 than Pumpkin seed. Sesame has 0.791mg of Vitamin B1, while Pumpkin seed has 0.034mg.

We used Seeds, sesame seeds, whole, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Sesame vs Pumpkin seed 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
8
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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more MagnesiumMagnesium +34%
Contains more CalciumCalcium +1672.7%
Contains more IronIron +339.6%
Contains more CopperCopper +491.6%
Contains more PhosphorusPhosphorus +583.7%
Contains less SodiumSodium -38.9%
Contains more ManganeseManganese +396%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +96.4%
Contains more ZincZinc +32.9%

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
7
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% 0.54% 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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2226.5%
Contains more Vitamin B2Vitamin B2 +375%
Contains more Vitamin B3Vitamin B3 +1478.7%
Contains more Vitamin B6Vitamin B6 +2035.1%
Contains more FolateFolate +977.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +588.9%
Contains more Vitamin B5Vitamin B5 +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +156%
Contains more OtherOther +17.4%
Contains more CarbsCarbs +129.2%
~equal in Protein ~18.55g
~equal in Water ~4.5g

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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated Fat +211%
Contains more Poly. FatPolyunsaturated fat +146.2%
Contains less Sat. FatSaturated Fat -47.2%

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 seed
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Sesame Pumpkin seed Opinion
Calories 573kcal 446kcal Sesame
Protein 17.73g 18.55g Pumpkin seed
Fats 49.67g 19.4g Sesame
Vitamin C 0mg 0.3mg Pumpkin seed
Net carbs 11.65g 35.35g Pumpkin seed
Carbs 23.45g 53.75g Pumpkin seed
Magnesium 351mg 262mg Sesame
Calcium 975mg 55mg Sesame
Potassium 468mg 919mg Pumpkin seed
Iron 14.55mg 3.31mg Sesame
Sugar 0.3g Pumpkin seed
Fiber 11.8g 18.4g Pumpkin seed
Copper 4.082mg 0.69mg Sesame
Zinc 7.75mg 10.3mg Pumpkin seed
Phosphorus 629mg 92mg Sesame
Sodium 11mg 18mg Sesame
Vitamin A 9IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.25mg Sesame
Manganese 2.46mg 0.496mg Sesame
Selenium 34.4µg Sesame
Vitamin B1 0.791mg 0.034mg Sesame
Vitamin B2 0.247mg 0.052mg Sesame
Vitamin B3 4.515mg 0.286mg Sesame
Vitamin B5 0.05mg 0.056mg Pumpkin seed
Vitamin B6 0.79mg 0.037mg Sesame
Folate 97µg 9µg Sesame
Choline 25.6mg Sesame
Saturated Fat 6.957g 3.67g Pumpkin seed
Monounsaturated Fat 18.759g 6.032g Sesame
Polyunsaturated fat 21.773g 8.844g Sesame
Tryptophan 0.388mg 0.326mg Sesame
Threonine 0.736mg 0.683mg Sesame
Isoleucine 0.763mg 0.956mg Pumpkin seed
Leucine 1.358mg 1.572mg Pumpkin seed
Lysine 0.569mg 1.386mg Pumpkin seed
Methionine 0.586mg 0.417mg Sesame
Phenylalanine 0.94mg 0.924mg Sesame
Valine 0.99mg 1.491mg Pumpkin seed
Histidine 0.522mg 0.515mg Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
348%
Sesame
103%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.