Pine Nuts (Pinyons) vs Sesame Seeds: How Do They Compare?

Pine Nuts (Pinyons) 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 pine nuts (pinyons) 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.

Pine Nuts (Pinyons)

Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.

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

Pine nuts are a good source of nutrients, including protein, fiber, and different vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pine 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. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.

Pine nuts are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

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

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

Pine Nuts (Pinyons) are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

Pine Nuts (Pinyons) 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 pine nuts (pinyons) vs sesame seeds.

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

Pine Nuts (Pinyons) vs Sesame Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pine nuts (pinyons) 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 pine nuts (pinyons) for weight loss, sesame seeds are slightly lower in calories, with 160 calories per serving, compared to 176 calories per serving of pine nuts (pinyons).

However, both pine nuts (pinyons) 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.

Pine Nuts (Pinyons) vs Sesame Seeds Protein

Nuts and seeds, including pine nuts (pinyons) and sesame seeds, are an important source of plant-based protein.

Sesame Seeds offer around 36% more protein than pine nuts (pinyons).

Sesame Seeds have 17.7 grams of protein per 100 grams (or 5g per serving), while pine nuts (pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving).

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and sesame seeds.

The total amount of carbohydrates is around 18% higher in sesame seeds than in pine nuts (pinyons). They have 23.5 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).

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There’s less sugar in pine nuts (pinyons) than in sesame seeds, 100% precisely.

One handful of pine nuts (pinyons) (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 pine nuts (pinyons) 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 pine nuts (pinyons) which offer 3 grams per portion.

Pine Nuts (Pinyons) vs Sesame Seeds Fats

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

Total fat in pine nuts (pinyons) and sesame seeds:

• Pine Nuts (Pinyons): 61 grams per 100 grams
• Sesame Seeds: 49.7 per 100 grams

Speaking of saturated fats, sesame seeds are 26% lower in saturated fats.

Sesame Seeds and pine nuts (pinyons) contain 7 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Pine Nuts (Pinyons) vs Sesame Seeds Vitamins Content

This section will discuss the vitamin content of pine nuts (pinyons) and sesame seeds.

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

Pine Nuts (Pinyons) 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).

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and sesame seeds contain side by side, so you can easily compare them.

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and sesame seeds comparison focuses on their mineral content.

Pine Nuts (Pinyons) are a better source of calcium, copper, iron, magnesium, phosphorus, selenium, and zinc than sesame seeds.

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

Pine Nuts (Pinyons) and sesame seeds contain the same amount of fluoride.

Check out the table below to learn how pine nuts (pinyons) and sesame seeds compare when it comes to mineral contents.

The Final Word

Pine Nuts (Pinyons) 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 pine nuts (pinyons) 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.