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Pistachios vs Sesame Seeds: How Do They Compare?

This article explains the key similarities and differences between pistachios and sesame seeds, foods from the nuts and seeds group. Read on to learn more about the pistachios vs sesame seeds comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 2, 2023.

Pistachios 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 pistachios 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.

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

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

Pistachios 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 pistachios 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. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

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

Pistachios are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin C, and Vitamin B3 (Niacin).

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).

Pistachios 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 pistachios vs sesame seeds.

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

PistachiosSesame Seeds
Energy560 kcal573 kcal
Carbs27.2 g23.45 g
Sugar7.66 g0.3 g
Fiber10.6 g11.8 g
Protein20.2 g17.73 g
Fat45.3 g49.67 g
Saturated Fat5.91 g6.957 g

Pistachios vs Sesame Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pistachios 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 pistachios vs sesame seeds for weight loss, pistachios are slightly lower in calories, with 157 calories per serving, compared to 160 calories per serving of sesame seeds.

However, both pistachios 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.

Pistachios vs Sesame Seeds Protein

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

Pistachios offer around 12% more protein than sesame seeds.

Pistachios have 20.2 grams of protein per 100 grams (or 5.7g per serving), while sesame seeds have 17.7 grams of protein per 100 grams (or 5g per serving).

Pistachios 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 pistachios and sesame seeds.

The total amount of carbohydrates is around 14% higher in pistachios than in sesame seeds. They have 27.2 grams per 100 grams, compared to 23.5 grams in sesame seeds.

There’s less sugar in sesame seeds than in pistachios, 95% precisely.

One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of pistachios contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pistachios 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 pistachios which offer 3 grams per portion.

Pistachios vs Sesame Seeds Fats

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

Total fat in pistachios and sesame seeds:

  • Pistachios: 45.3 grams per 100 grams
  • Sesame Seeds: 49.7 per 100 grams

Speaking of saturated fats, pistachios are 16% lower in saturated fats.

Pistachios and sesame seeds contain 5.9 grams and 7 grams of saturated fat per 100 grams, respectively.

Pistachios vs Sesame Seeds Vitamins Content

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

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

Pistachios have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B9 (Folate).

However, sesame seeds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.

Pistachios 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 pistachios and sesame seeds contain side by side, so you can easily compare them.

PistachiosSesame Seeds
Vitamin A516 IU9 IU
Vitamin C5.6 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.791 mg
Vitamin B2 (Riboflavin)0.16 mg0.247 mg
Vitamin B3 (Niacin)1.3 mg4.515 mg
Vitamin B5 (Pantothenic acid)0.52 mg0.05 mg
Vitamin B6 (Pyroxidine)1.7 mg0.79 mg
Vitamin B9 (Folate)51 µg97 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.86 mg0.25 mg
Vitamin K00

Pistachios 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 pistachios and sesame seeds comparison focuses on their mineral content.

Pistachios 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 fluoride, and potassium.

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

PistachiosSesame Seeds
Calcium105 mg975 mg
Copper1.3 mg4.082 mg
Fluoride3.4 µg0
Iron3.92 mg14.55 mg
Magnesium121 mg351 mg
Manganese1.2 mg2.46 mg
Phosphorus490 mg629 mg
Potassium1020 mg468 mg
Selenium7 µg34.4 µg
Sodium1 mg11 mg
Zinc2.2 mg7.75 mg

The Final Word

Pistachios 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 pistachios 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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