Pumpkin Seeds vs Sesame Seeds: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Pumpkin seeds - calories, kcal, weight, nutrition
Sesame seeds - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Pumpkin seeds

At first glance, you can see that in pumpkin seeds is just a little less calories than in sesame.

Pumpkin seeds has 559 kcal per 100g and sesame 573 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.

In pumpkin seeds and in sesame most calories came from fat.

See tables below to compare pumpkin seeds with sesame in details.

Fact 2: Pumpkin seeds And Sesame Nutrition Difference

Sesame vs Pumpkin seeds: Vitamins and Minerals Comparison

per 100gPumpkin seedsSesame seeds
Calories559 573
Carbohydrates10.71 g23.45 g
Fat49.05 g49.67 g
Dietary fiber6 g11.8 g
Protein30.23 g17.73 g
Calcium46 mg975 mg
Iron8.82 mg14.55 mg
Magnessium592 mg351 mg
Phosphorus1233 mg629 mg
Potassium809 mg468 mg
Sodium7 mg11 mg
Zink7.81 mg7.75 mg
Vitaminium B1 (Thiamine)0.273 mg0.791 mg
Vitaminium B2 (riboflavin)0.153 mg0.247 mg
Vitaminium B3 (Niacin)4.987 mg4.515 mg
Vitaminium B50.75 mg0.05 mg
Vitaminium B60.143 mg0.79 mg
Vitaminium B9 (Folic acid)58 mg97 mg
Vitaminium E35.1 mg0.25 mg
Beta karoten9 mg5 mg

More protein in pumpkin seeds

It is aslo easy to see see that in pumpkin seeds is more protein than in sesame.

There is 17.73g per 100g of sesame and 30.23g per 100g of pumpkin seeds so using simple math we can see that difference is about 71%.

Less carbohydrates in pumpkin seeds

In pumpkin seeds is less carbohydrates than in sesame.

There is 23.45g/100g of carbohydrates in sesame and 10.71g/100g in pumpkin seeds so let me do the math for you again - difference is about 119%.

Less fat in pumpkin seeds

In pumpkin seeds is less fats than in sesame.

The tables above show us that there is 49.67g/100g of fats in sesame and 49.05g/100g in pumpkin seeds. In this case difference is about 1%.

Pumpkin seeds

  • Calories559
  • Carbohydrates10.71 g
  • Fat49.05 g
  • Dietary fiber6 g
  • Protein30.23 g
Pumpkin seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 7% CARBS.
  • 20% PROTEIN
  • 73% FAT

Sesame seeds

  • Calories573
  • Carbohydrates23.45 g
  • Fat49.67 g
  • Dietary fiber11.8 g
  • Protein17.73 g
Sesame seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 15% CARBS
  • 12% PROTEIN
  • 73% FAT

Vitamins: sesame vs pumpkin seeds

Minerals: pumpkin seeds vs sesame

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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