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  6. Sesame vs. Pumpkin seeds

Sesame vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between sesame and pumpkin seeds?

  • Sesame is richer in copper, iron, calcium, manganese, phosphorus, vitamin B1, vitamin B6, fats, and vitamin B3, yet pumpkin seeds are richer in fiber.
  • Sesame's daily need coverage for copper is 377% higher.
  • Sesame has 23 times more vitamin B1 than pumpkin seeds. Sesame has 0.791mg of vitamin B1, while pumpkin seeds have 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 seeds infographic
Infographic link

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.
Sesame
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

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.
Sesame
Sesame
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin EVitamin 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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sesame Pumpkin seeds DV% diff.
Copper 4.082mg 0.69mg 377%
Iron 14.55mg 3.31mg 141%
Calcium 975mg 55mg 92%
Polyunsaturated fat 21.773g 8.844g 86%
Manganese 2.46mg 0.496mg 85%
Phosphorus 629mg 92mg 77%
Selenium 34.4µg 63%
Vitamin B1 0.791mg 0.034mg 63%
Vitamin B6 0.79mg 0.037mg 58%
Fats 49.67g 19.4g 47%
Monounsaturated fat 18.759g 6.032g 32%
Fiber 11.8g 18.4g 26%
Vitamin B3 4.515mg 0.286mg 26%
Zinc 7.75mg 10.3mg 23%
Folate 97µg 9µg 22%
Magnesium 351mg 262mg 21%
Vitamin B2 0.247mg 0.052mg 15%
Saturated fat 6.957g 3.67g 15%
Potassium 468mg 919mg 13%
Carbs 23.45g 53.75g 10%
Calories 573kcal 446kcal 6%
Choline 25.6mg 5%
Protein 17.73g 18.55g 2%
Vitamin E 0.25mg 2%
Protein per 100 calories 3.1g 4.2g N/A
Calories per 10 g protein 323kcal 240kcal N/A
Weight per 100 calories 17g 22g N/A
Unsaturated / Saturated Fat ratio 5.8 4.1 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 11.65g 35.35g N/A
Sugar 0.3g N/A
Sodium 11mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B5 0.05mg 0.056mg 0%
Tryptophan 0.388mg 0.326mg 0%
Threonine 0.736mg 0.683mg 0%
Isoleucine 0.763mg 0.956mg 0%
Leucine 1.358mg 1.572mg 0%
Lysine 0.569mg 1.386mg 0%
Methionine 0.586mg 0.417mg 0%
Phenylalanine 0.94mg 0.924mg 0%
Valine 0.99mg 1.491mg 0%
Histidine 0.522mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
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 CarbsCarbs +129.2%
~equal in Protein ~18.55g
~equal in Water ~4.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
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%

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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 seeds - 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.