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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B2Vitamin B2 | +54.4% |
| Contains more Vitamin B3Vitamin B3 | +247.3% |
| Contains more FolateFolate | +90.2% |
| 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% |
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% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Vitamin B6 | 0.79mg | 1.7mg | 70% |
| Magnesium | 351mg | 121mg | 55% |
| Manganese | 2.46mg | 1.2mg | 55% |
| Zinc | 7.75mg | 2.2mg | 50% |
| Selenium | 34.4µg | 7µg | 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% |
| Fats | 49.67g | 45.32g | 7% |
| Vitamin B1 | 0.791mg | 0.87mg | 7% |
| Vitamin B2 | 0.247mg | 0.16mg | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Protein | 17.73g | 20.16g | 5% |
| Fiber | 11.8g | 10.6g | 5% |
| Choline | 25.6mg | 5% | |
| Saturated fat | 6.957g | 5.907g | 5% |
| Vitamin A | 0µg | 26µg | 3% |
| Calories | 573kcal | 560kcal | 1% |
| Carbs | 23.45g | 27.17g | 1% |
| Starch | 1.67g | 1% | |
| Protein per 100 calories | 3.1g | 3.6g | N/A |
| Calories per 10 g protein | 323kcal | 278kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 5.8 | 6.4 | N/A |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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% |
