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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1672.7%
Contains more Iron +339.6%
Contains more Magnesium +34%
Contains more Phosphorus +583.7%
Contains less Sodium -38.9%
Contains more Copper +491.6%
Contains more Potassium +96.4%
Contains more Zinc +32.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +1672.7%
Contains more Iron +339.6%
Contains more Magnesium +34%
Contains more Phosphorus +583.7%
Contains less Sodium -38.9%
Contains more Copper +491.6%
Contains more Potassium +96.4%
Contains more Zinc +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
Contains more Vitamin B1 +2226.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +1478.7%
Contains more Vitamin B6 +2035.1%
Contains more Folate +977.8%
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12%
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 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +2226.5%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +1478.7%
Contains more Vitamin B6 +2035.1%
Contains more Folate +977.8%
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +12%

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 Pumpkin seed
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sesame Pumpkin seed Opinion
Net carbs 11.65g 35.35g Pumpkin seed
Protein 17.73g 18.55g Pumpkin seed
Fats 49.67g 19.4g Sesame
Carbs 23.45g 53.75g Pumpkin seed
Calories 573kcal 446kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Pumpkin seed
Fiber 11.8g 18.4g Pumpkin seed
Calcium 975mg 55mg Sesame
Iron 14.55mg 3.31mg Sesame
Magnesium 351mg 262mg Sesame
Phosphorus 629mg 92mg Sesame
Potassium 468mg 919mg Pumpkin seed
Sodium 11mg 18mg Sesame
Zinc 7.75mg 10.3mg Pumpkin seed
Copper 4.082mg 0.69mg Sesame
Vitamin A 9IU 62IU Pumpkin seed
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg 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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 3.67g Pumpkin seed
Monounsaturated Fat 18.759g 6.032g Sesame
Polyunsaturated fat 21.773g 8.844g Sesame

Which food is preferable for your diet?

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

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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
4
Pumpkin seed
Mineral Summary Score
372
Sesame
120
Pumpkin seed

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
111%
Pumpkin seed
Carbohydrates
23%
Sesame
54%
Pumpkin seed
Fats
229%
Sesame
90%
Pumpkin seed

Comparison summary

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)
Which food is richer in minerals?
?
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. 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.