Sesame Seeds vs. Pumpkin Seeds

Nutrition comparison of Sesame Seeds and Pumpkin Seeds


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

We compared the nutritional contents of sesame seeds versus pumpkin seeds (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Sesame Seeds source
Image of Pumpkin Seeds source

Calories and Carbs

calories

Both sesame seeds and pumpkin seeds are high in calories - sesame seed has 565kcal of calories per 100 grams and pumpkin seed has 446kcal of calories.

dietary fiber

Both sesame seeds and pumpkin seeds are high in dietary fiber - sesame seed has 14g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.

Protein

protein

Both sesame seeds and pumpkin seeds are high in protein - sesame seed has 17g of protein per 100 grams and pumpkin seed has 18.6g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and pumpkin seed has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and sesame seeds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Pumpkin seeds and sesame seeds contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, riboflavin, niacin, vitamin b6 and folate. Both sesame seeds and pumpkin seeds contain significant amounts of pantothenic acid.

Sesame Seeds Pumpkin Seeds
Thiamin 0.803 MG 0.034 MG
Riboflavin 0.251 MG 0.052 MG
Niacin 4.581 MG 0.286 MG
Pantothenic acid 0.051 MG 0.056 MG
Vitamin B6 0.802 MG 0.037 MG
Folate 98 UG 9 UG

Minerals

calcium

Both sesame seeds and pumpkin seeds are high in calcium - sesame seed has 989mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.

iron

Both sesame seeds and pumpkin seeds are high in iron - sesame seed has 14.8mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.

potassium

Both sesame seeds and pumpkin seeds are high in potassium - sesame seed has 475mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.

Sesame Seeds Pumpkin Seeds
alpha linoleic acid 0.363 G 0.077 G
Total 0.363 G 0.077 G

omega 6s

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

Sesame Seeds Pumpkin Seeds
linoleic acid 20.654 G 8.759 G
Total 20.654 G 8.759 G

Here's an infographic summarizing the nutritional differences between sesame seeds and pumpkin seeds. marks particularly rich nutrients.


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 Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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