Pecan vs. Sesame Seeds
Nutrition comparison of Pecan and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and sesame seeds:
- Both sesame seeds and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and pecan are high in calories. Pecan has 22% more calories than sesame seed - sesame seed has 565 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, pecan is lighter in protein, lighter in carbs and heavier in fat compared to sesame seeds per calorie. Pecan has a macronutrient ratio of 5:7:88 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Sesame Seeds | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 7% | 17% |
| Fat | 88% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 46% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
dietary fiber
Both sesame seeds and pecan are high in dietary fiber. Sesame seed has 46% more dietary fiber than pecan - sesame seed has 14g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Sesame seed has less sugar than pecan - pecan has 4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and pecan are high in protein. Sesame seed has 85% more protein than pecan - sesame seed has 17g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both sesame seeds and pecan are high in saturated fat. Sesame seed has a little more saturated fat (9%) than pecan by weight - sesame seed has 6.7g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Pecan has more Vitamin C than sesame seed - pecan has 1.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Pecan and sesame seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Pecan has more Vitamin E than sesame seed - pecan has 1.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Pecan and sesame seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid. Both pecan and sesame seeds contain significant amounts of thiamin and riboflavin.
| Pecan | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.66 MG | 0.803 MG |
| Riboflavin | 0.13 MG | 0.251 MG |
| Niacin | 1.167 MG | 4.581 MG |
| Pantothenic acid | 0.863 MG | 0.051 MG |
| Vitamin B6 | 0.21 MG | 0.802 MG |
| Folate | 22 UG | 98 UG |
Minerals
calcium
Both sesame seeds and pecan are high in calcium. Sesame seed has 13 times more calcium than pecan - sesame seed has 989mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both sesame seeds and pecan are high in iron. Sesame seed has 483% more iron than pecan - sesame seed has 14.8mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both sesame seeds and pecan are high in potassium. Sesame seed has 16% more potassium than pecan - sesame seed has 475mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Pecan | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.363 G |
| Total | 0.986 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both pecan and sesame seeds contain significant amounts of linoleic acid.
| Pecan | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 20.654 G |
| Total | 20.697 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: Pecan (Nuts, pecans) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Pecan g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or pecan contain more calories in 100 grams?Both sesame seeds and pecan are high in calories. Pecan has 20% more calories than sesame seed - sesame seed has 565 calories in 100g and pecan has 691 calories.
Does sesame seeds or pecan contain more calcium?
Both sesame seeds and pecan are high in calcium. Sesame seed has 13 times more calcium than pecan - sesame seed has 989mg of calcium in 100 grams and pecan has 70mg of calcium.
Does sesame seeds or pecan contain more iron?
Both sesame seeds and pecan are high in iron. Sesame seed has 480% more iron than pecan - sesame seed has 14.8mg of iron in 100 grams and pecan has 2.5mg of iron.
Does sesame seeds or pecan contain more potassium?
Both sesame seeds and pecan are high in potassium. Sesame seed has 20% more potassium than pecan - sesame seed has 475mg of potassium in 100 grams and pecan has 410mg of potassium.