Pumpkin Seeds vs. Sesame Seeds
Nutrition comparison of Pumpkin Seeds and Sesame Seeds
Ever wonder how your favorite beans or seeds and their sprouts stack up against each other in terms of nutrition? Does a single cooked bean or legume contain more protein? Or is its sprout full of dietary fiber?
We compared the nutritional contents of
pumpkin seeds
versus
sesame seeds
(100 beans or sprouts 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.
Nutritional Information
The comparison below is comparing beans and sprouts for a dried or raw bean versus its sprouted or vegetable form. 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
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 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.