Pumpkin Seeds vs Sesame Seeds: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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
- Calories: sesame - 3% more than pumpkin seeds
- Carbohydrates: sesame - 119% more than pumpkin seeds
- Fat: sesame - 1% more than pumpkin seeds
- Dietary fiber: sesame - 97% more than pumpkin seeds
- Protein: pumpkin seeds - 71% more than sesame
Sesame vs Pumpkin seeds: Vitamins and Minerals Comparison
| per 100g | Pumpkin seeds | Sesame seeds |
|---|---|---|
| Calories | 559 | 573 |
| Carbohydrates | 10.71 g | 23.45 g |
| Fat | 49.05 g | 49.67 g |
| Dietary fiber | 6 g | 11.8 g |
| Protein | 30.23 g | 17.73 g |
| Calcium | 46 mg | 975 mg |
| Iron | 8.82 mg | 14.55 mg |
| Magnessium | 592 mg | 351 mg |
| Phosphorus | 1233 mg | 629 mg |
| Potassium | 809 mg | 468 mg |
| Sodium | 7 mg | 11 mg |
| Zink | 7.81 mg | 7.75 mg |
| Vitaminium B1 (Thiamine) | 0.273 mg | 0.791 mg |
| Vitaminium B2 (riboflavin) | 0.153 mg | 0.247 mg |
| Vitaminium B3 (Niacin) | 4.987 mg | 4.515 mg |
| Vitaminium B5 | 0.75 mg | 0.05 mg |
| Vitaminium B6 | 0.143 mg | 0.79 mg |
| Vitaminium B9 (Folic acid) | 58 mg | 97 mg |
| Vitaminium E | 35.1 mg | 0.25 mg |
| Beta karoten | 9 mg | 5 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
559kcal- Calories559
- Carbohydrates10.71 g
- Fat49.05 g
- Dietary fiber6 g
- Protein30.23 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 7% CARBS.
- 20% PROTEIN
- 73% FAT
Sesame seeds
573kcal- Calories573
- Carbohydrates23.45 g
- Fat49.67 g
- Dietary fiber11.8 g
- Protein17.73 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 15% CARBS
- 12% PROTEIN
- 73% FAT
Vitamins: sesame vs pumpkin seeds
- Vitaminium B1 (Thiamine): sesame 190% more than pumpkin seeds
- Vitaminium B2 (riboflavin): sesame 61% more than pumpkin seeds
- Vitaminium B3 (Niacin): pumpkin seeds 10% more than sesame
- Vitaminium B5: pumpkin seeds 1400% more than sesame
- Vitaminium B6: sesame 452% more than pumpkin seeds
- Vitaminium B9 (Folic acid): sesame 67% more than pumpkin seeds
- Vitaminium E: pumpkin seeds 13940% more than sesame
- Beta karoten: pumpkin seeds 80% more than sesame
Minerals: pumpkin seeds vs sesame
- Calcium: sesame 2020% more than pumpkin seeds
- Iron: sesame 65% more than pumpkin seeds
- Magnessium: pumpkin seeds 69% more than sesame
- Phosphorus: pumpkin seeds 96% more than sesame
- Potassium: pumpkin seeds 73% more than sesame
- Sodium: sesame 57% more than pumpkin seeds
- Zink: pumpkin seeds 1% more than sesame
Compares of pumpkin seeds
- Pumpkin Seeds vs Buckwheat
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- Pumpkin Seeds vs Sunflower
- see all compares of pumpkin seeds
Marcin Piotrowicz
calories-info.com creator
Healthy eating and living style promoter
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