Sesame Oil vs. Pistachio

Nutrition comparison of Sesame Oil and Pistachio


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

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

For a quick recap of significant nutrients and differences in sesame oil and pistachio:

  • Both pistachio and sesame oil are high in calories and saturated fat.
  • Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Sesame oil has signficantly less carbohydrates than pistachio.
Detailed nutritional comparison of sesame oil and pistachio 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: Sesame Oil (Oil, sesame, salad or cooking) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and sesame oil are high in calories. Sesame oil has 55% more calories than pistachio - pistachio has 572 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to pistachio per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Pistachio
Protein ~ 14%
Carbohydrates ~ 19%
Fat 100% 68%
Alcohol ~ ~

carbohydrates

Sesame oil has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - pistachio has 10.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

sugar

Sesame oil has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and sesame oil does not contain significant amounts.

Protein

protein

Pistachio is an excellent source of protein and it has more protein than sesame oil - pistachio has 21.1g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Both pistachio and sesame oil are high in saturated fat. Sesame oil has 152% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin C

Pistachio has more Vitamin C than sesame oil - pistachio has 3mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.

Vitamin A

Pistachio has more Vitamin A than sesame oil - pistachio has 13ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Pistachio and sesame oil contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Pistachio and sesame oil contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Pistachio
Thiamin ~ 0.695 MG
Riboflavin ~ 0.234 MG
Niacin ~ 1.373 MG
Pantothenic acid ~ 0.513 MG
Vitamin B6 ~ 1.122 MG
Folate ~ 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has more calcium than sesame oil - pistachio has 107mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Pistachio is an excellent source of iron and it has more iron than sesame oil - pistachio has 4mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Pistachio is an excellent source of potassium and it has more potassium than sesame oil - pistachio has 1007mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both sesame oil and pistachio contain significant amounts of alpha linoleic acid (ALA).

Sesame Oil Pistachio
alpha linoleic acid 0.3 G 0.212 G
Total 0.3 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, sesame oil has more linoleic acid than pistachio per 100 grams.

Sesame Oil Pistachio
linoleic acid 41.3 G 13.125 G
other omega 6 ~ 0.005 G
Total 41.3 G 13.13 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: Sesame Oil (Oil, sesame, salad or cooking) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or sesame oil contain more calories in 100 grams?
Both pistachio and sesame oil are high in calories. Sesame oil has 60% more calories than pistachio - pistachio has 572 calories in 100g and sesame oil has 884 calories.

Does pistachio or sesame oil contain more calcium?
Pistachio is a rich source of calcium and it has more calcium than sesame oil - pistachio has 107mg of calcium in 100 grams and sesame oil does not contain significant amounts.

Does pistachio or sesame oil contain more iron?
Pistachio is an abundant source of iron and it has more iron than sesame oil - pistachio has 4mg of iron in 100 grams and sesame oil does not contain significant amounts.

Does pistachio or sesame oil contain more potassium?
Pistachio is a rich source of potassium and it has more potassium than sesame oil - pistachio has 1007mg of potassium in 100 grams and sesame oil does not contain significant amounts.