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.
Detailed nutritional comparison of raw pumpkin seeds 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: 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.


Image of Raw Pumpkin Seeds src
Image of Sesame Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Raw Pumpkin Seeds or Sesame Seeds .

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) .

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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.