Raw Pumpkin Seeds vs. Sesame Seeds
Nutrition comparison of Raw Pumpkin Seeds and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and sesame seeds:
- Both sesame seeds and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Raw pumpkin seed has 58% less carbohydrates than sesame seed.
- Sesame seed has more thiamin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) 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 raw pumpkin seeds are high in calories. Sesame seed is very similar to raw pumpkin seed for calories - sesame seed has 565 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 7% | 17% |
| Fat | 73% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 58% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both sesame seeds and raw pumpkin seeds are high in dietary fiber. Sesame seed has 133% more dietary fiber than raw pumpkin seed - sesame seed has 14g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Sesame seed has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and raw pumpkin seeds are high in protein. Raw pumpkin seed has 78% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both sesame seeds and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 29% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than sesame seed - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Raw pumpkin seeds and sesame seeds contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has more Vitamin E than sesame seed - raw pumpkin seed has 2.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Raw pumpkin seed has more Vitamin K than sesame seed - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, pantothenic acid and Vitamin B6. Both raw pumpkin seeds and sesame seeds contain significant amounts of riboflavin, niacin and folate.
| Raw Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.273 MG | 0.803 MG |
| Riboflavin | 0.153 MG | 0.251 MG |
| Niacin | 4.987 MG | 4.581 MG |
| Pantothenic acid | ~ | 0.051 MG |
| Vitamin B6 | 0.143 MG | 0.802 MG |
| Folate | 58 UG | 98 UG |
Minerals
calcium
Both sesame seeds and raw pumpkin seeds are high in calcium. Sesame seed has 20 times more calcium than raw pumpkin seed - sesame seed has 989mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both sesame seeds and raw pumpkin seeds are high in iron. Sesame seed has 67% more iron than raw pumpkin seed - sesame seed has 14.8mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both sesame seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 70% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than raw pumpkin seed per 100 grams.
| Raw Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.363 G |
| Total | 0.12 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both raw pumpkin seeds and sesame seeds contain significant amounts of linoleic acid.
| Raw Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| linoleic acid | 20.71 G | 20.654 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 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: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Raw Pumpkin Seeds g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw pumpkin seeds contain more calories in 100 grams?Both sesame seeds and raw pumpkin seeds are high in calories. Sesame seed is quite similar to raw pumpkin seed for calories - sesame seed has 565 calories in 100g and raw pumpkin seed has 559 calories.
Does sesame seeds or raw pumpkin seeds contain more calcium?
Both sesame seeds and raw pumpkin seeds are high in calcium. Sesame seed has 20 times more calcium than raw pumpkin seed - sesame seed has 989mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does sesame seeds or raw pumpkin seeds contain more iron?
Both sesame seeds and raw pumpkin seeds are high in iron. Sesame seed has 70% more iron than raw pumpkin seed - sesame seed has 14.8mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does sesame seeds or raw pumpkin seeds contain more potassium?
Both sesame seeds and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 70% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.