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Pili Nuts vs Sesame Seeds: Which Is Better?

This article explains the key similarities and differences between pili nuts and sesame seeds, foods from the nuts and seeds group. Read on to learn more about the pili nuts vs sesame seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 7, 2023.

Pili Nuts and sesame seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on pili nuts and sesame seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Pili Nuts

Pili nuts (Canarium ovatum) are a type of nut that is native to the tropical rainforests of Southeast Asia and is now grown in other parts of the world.

These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.

Pili nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pili nuts into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.

Pili nuts are not as widely available as other types of nuts and may be harder to find at grocery stores.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pili nuts a try.

They are flavorful, versatile, and have a variety of health benefits.

Pili Nuts are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Sesame Seeds

Sesame seeds (Sesamum indicum) are the seeds of the sesame plant, which is native to tropical regions of Africa and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly sweet flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Sesame seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sesame seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sesame seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sesame seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sesame Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Pili Nuts vs Sesame Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pili nuts vs sesame seeds.

This comparison will start by comparing the caloric value of pili nuts and sesame seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Pili NutsSesame Seeds
Energy719 kcal573 kcal
Carbs3.98 g23.45 g
Sugar0.3 g
Fiber11.8 g
Protein10.8 g17.73 g
Fat79.55 g49.67 g
Saturated Fat31.184 g6.957 g

Pili Nuts vs Sesame Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pili nuts and sesame seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing sesame seeds vs pili nuts for weight loss, sesame seeds are slightly lower in calories, with 160 calories per serving, compared to 201 calories per serving of pili nuts.

However, both pili nuts and sesame seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Pili Nuts vs Sesame Seeds Protein

Nuts and seeds, including pili nuts and sesame seeds, are an important source of plant-based protein.

Sesame Seeds offer around 40% more protein than pili nuts.

Sesame Seeds have 17.7 grams of protein per 100 grams (or 5g per serving), while pili nuts have 10.8 grams of protein per 100 grams (or 3g per serving).

Pili Nuts vs Sesame Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pili nuts and sesame seeds.

The total amount of carbohydrates is around 83% higher in sesame seeds than in pili nuts. They have 23.5 grams per 100 grams, compared to 4 grams in pili nuts.

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There’s less sugar in pili nuts than in sesame seeds, 100% precisely.

One handful of pili nuts (28 grams) contains 0 grams of sugar, while the same amount of sesame seeds contains 0.1 grams.

Lastly, let’s take a look at the dietary fiber in pili nuts and sesame seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.3 grams of fiber per portion, sesame seeds are a better source of fiber than pili nuts which offer 0 grams per portion.

Pili Nuts vs Sesame Seeds Fats

Like the other nuts and seeds, fats in pili nuts and sesame seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in pili nuts and sesame seeds:

  • Pili Nuts: 79.6 grams per 100 grams
  • Sesame Seeds: 49.7 per 100 grams

Speaking of saturated fats, sesame seeds are 78% lower in saturated fats.

Sesame Seeds and pili nuts contain 7 grams and 31.2 grams of saturated fat per 100 grams, respectively.

Pili Nuts vs Sesame Seeds Vitamins Content

This section will discuss the vitamin content of pili nuts and sesame seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pili Nuts have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, sesame seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), and vitamin B5 (Pantothenic acid).

Pili Nuts and sesame seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins pili nuts and sesame seeds contain side by side, so you can easily compare them.

Pili NutsSesame Seeds
Vitamin A41 IU9 IU
Vitamin C0.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.913 mg0.791 mg
Vitamin B2 (Riboflavin)0.093 mg0.247 mg
Vitamin B3 (Niacin)0.519 mg4.515 mg
Vitamin B5 (Pantothenic acid)0.479 mg0.05 mg
Vitamin B6 (Pyroxidine)0.115 mg0.79 mg
Vitamin B9 (Folate)60 µg97 µg
Vitamin B12 (Cobalamin)00
Vitamin E00.25 mg
Vitamin K00

Pili Nuts vs Sesame Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pili nuts and sesame seeds comparison focuses on their mineral content.

Pili Nuts are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc than sesame seeds.

On the other hand, sesame seeds have a higher amount of potassium.

Pili Nuts and sesame seeds contain the same amount of fluoride.

Check out the table below to learn how pili nuts and sesame seeds compare when it comes to mineral contents.

Pili NutsSesame Seeds
Calcium145 mg975 mg
Copper0.958 mg4.082 mg
Fluoride00
Iron3.53 mg14.55 mg
Magnesium302 mg351 mg
Manganese2.313 mg2.46 mg
Phosphorus575 mg629 mg
Potassium507 mg468 mg
Selenium034.4 µg
Sodium3 mg11 mg
Zinc2.97 mg7.75 mg

The Final Word

Pili Nuts and sesame seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both pili nuts and sesame seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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