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.
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.
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) .
Pine Nut 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 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.