Pine Nut vs. Sesame Seeds

Nutrition comparison of Pine Nut and Sesame Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pine nut versus sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pine nut and sesame seeds:

  • Both sesame seeds and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Pine nut is a great source of Vitamin E.
  • Sesame seed has more thiamin, Vitamin B6 and folate, however, pine nut contains more pantothenic acid.
  • Sesame seed is an excellent source of calcium.
Detailed nutritional comparison of pine nut and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Sesame Seeds src

Here's an infographic summarizing the nutritional differences between pine nut and sesame seeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both sesame seeds and pine nut are high in calories. Pine nut has 19% more calories than sesame seed - sesame seed has 565 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pine nut is lighter in carbs, heavier in fat and similar to sesame seeds for protein. Pine nut has a macronutrient ratio of 8:7:85 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Sesame Seeds
Protein 8% 11%
Carbohydrates 7% 17%
Fat 85% 72%
Alcohol ~ ~

carbohydrates

Pine nut has 49% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both sesame seeds and pine nut are high in dietary fiber. Sesame seed has 278% more dietary fiber than pine nut - sesame seed has 14g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Sesame seed has less sugar than pine nut - pine nut has 3.6g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both sesame seeds and pine nut are high in protein. Sesame seed has 24% more protein than pine nut - sesame seed has 17g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and pine nut has 27% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Pine nut has more Vitamin C than sesame seed - pine nut has 0.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Pine nut and sesame seeds contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Pine nut is a great source of Vitamin E and it has more Vitamin E than sesame seed - pine nut has 9.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Pine nut has more Vitamin K than sesame seed - pine nut has 53.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, Vitamin B6 and folate, however, pine nut contains more pantothenic acid. Both pine nut and sesame seeds contain significant amounts of riboflavin and niacin.

Pine Nut Sesame Seeds
Thiamin 0.364 MG 0.803 MG
Riboflavin 0.227 MG 0.251 MG
Niacin 4.387 MG 4.581 MG
Pantothenic acid 0.313 MG 0.051 MG
Vitamin B6 0.094 MG 0.802 MG
Folate 34 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 60 times more calcium than pine nut - sesame seed has 989mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both sesame seeds and pine nut are high in iron. Sesame seed has 167% more iron than pine nut - sesame seed has 14.8mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both sesame seeds and pine nut are high in potassium. Pine nut has 26% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and pine nut has 597mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than pine nut per 100 grams.

Pine Nut Sesame Seeds
alpha linoleic acid 0.164 G 0.363 G
Total 0.164 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, both pine nut and sesame seeds contain significant amounts of linoleic acid.

Pine Nut Sesame Seeds
other omega 6 0.052 G ~
linoleic acid 33.15 G 20.654 G
Total 33.202 G 20.654 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Pine Nut (Nuts, pine nuts, dried) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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FAQ

Does sesame seeds or pine nut contain more calories in 100 grams?
Both sesame seeds and pine nut are high in calories. Pine nut has 20% more calories than sesame seed - sesame seed has 565 calories in 100g and pine nut has 673 calories.

Does sesame seeds or pine nut contain more calcium?
Sesame seed is a rich source of calcium and it has 60 times more calcium than pine nut - sesame seed has 989mg of calcium in 100 grams and pine nut has 16mg of calcium.

Does sesame seeds or pine nut contain more iron?
Both sesame seeds and pine nut are high in iron. Sesame seed has 170% more iron than pine nut - sesame seed has 14.8mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does sesame seeds or pine nut contain more potassium?
Both sesame seeds and pine nut are high in potassium. Pine nut has 30% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and pine nut has 597mg of potassium.