Pumpkin seeds vs Sesame seeds: Which Has More Calories?
Per 100 g, Pumpkin seeds has 559 kcal and Sesame seeds has 573 kcal, so Pumpkin seeds has 2% fewer calories.
Pumpkin seeds has more protein (30.2 g vs 17.7 g). Sesame seeds has more fiber (11.8 g vs 6 g). Sesame seeds has more carbohydrates (23.5 g vs 10.7 g). Relative to calories, Pumpkin seeds is the better protein source (5.41 g vs 3.09 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Pumpkin Seeds vs Sesame 100g Compare
| 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 A | 16 IU | 9 IU |
| 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 µg | 97 µg |
| Vitaminium E | 35.1 mg | 0.25 mg |
| Beta karoten | 9 µg | 5 µg |
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.
Pumpkin seeds 100g
559kcalCalories source
- 7% CARBS.
- 20% PROTEIN
- 73% FAT
Sesame seeds 100g
573kcalCalories source
- 15% CARBS
- 12% PROTEIN
- 73% FAT
Compares of pumpkin seeds
Compares of sesame
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.