Pumpkin Seeds vs. Sesame Seeds
Nutrition comparison of 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
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 pumpkin seeds and sesame seeds:
- Both sesame seeds and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 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 pumpkin seeds are high in calories. Sesame seed has 27% more calories than pumpkin seed - sesame seed has 565 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 46% | 17% |
| Fat | 38% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and sesame seed has 52% less carbohydrates than pumpkin seed - sesame seed has 25.7g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both sesame seeds and pumpkin seeds are high in dietary fiber. Pumpkin seed has 31% more dietary fiber than sesame seed - 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 is very similar to sesame seed for 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 45% 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 pumpkin seeds and sesame seeds contain significant amounts of pantothenic acid.
| Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.034 MG | 0.803 MG |
| Riboflavin | 0.052 MG | 0.251 MG |
| Niacin | 0.286 MG | 4.581 MG |
| Pantothenic acid | 0.056 MG | 0.051 MG |
| Vitamin B6 | 0.037 MG | 0.802 MG |
| Folate | 9 UG | 98 UG |
Minerals
calcium
Both sesame seeds and pumpkin seeds are high in calcium. Sesame seed has 16 times more calcium than pumpkin seed - 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 346% more iron than pumpkin seed - 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. Pumpkin seed has 93% more potassium than sesame seed - 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.
| Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.363 G |
| Total | 0.077 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than pumpkin seed per 100 grams.
| Pumpkin Seeds | Sesame Seeds | |
|---|---|---|
| linoleic acid | 8.759 G | 20.654 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
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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 % |
|
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 pumpkin seeds contain more calories in 100 grams?Both sesame seeds and pumpkin seeds are high in calories. Sesame seed has 30% more calories than pumpkin seed - sesame seed has 565 calories in 100g and pumpkin seed has 446 calories.
Does sesame seeds or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and sesame seed has 50% fewer carbohydrates than pumpkin seed - sesame seed has 25.7g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does sesame seeds or pumpkin seeds contain more calcium?
Both sesame seeds and pumpkin seeds are high in calcium. Sesame seed has 16 times more calcium than pumpkin seed - sesame seed has 989mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does sesame seeds or pumpkin seeds contain more iron?
Both sesame seeds and pumpkin seeds are high in iron. Sesame seed has 350% more iron than pumpkin seed - sesame seed has 14.8mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does sesame seeds or pumpkin seeds contain more potassium?
Both sesame seeds and pumpkin seeds are high in potassium. Pumpkin seed has 90% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.