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Pumpkin Seeds vs Sesame Seeds: How To Choose?

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

Written by Esther Bumpus, Health Writer. Updated on January 3, 2023.

Pumpkin Seeds 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 pumpkin seeds 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.

Pumpkin Seeds

Pumpkin seeds (Cucurbita pepo) are edible seeds that come from pumpkins, which are a type of gourd native to North America.

These seeds have a slightly nutty and slightly sweet flavor, and are often eaten as a snack or used in a variety of dishes.

Pumpkin 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 pumpkin seeds into your diet.

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

Pumpkin seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Pumpkin seeds 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 seed to add to your diet, consider giving pumpkin seeds a try.

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

Pumpkin Seeds are an excellent source of Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin B6 (Pyroxidine), and Vitamin K.

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).

Pumpkin Seeds 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 pumpkin seeds vs sesame seeds.

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

Pumpkin SeedsSesame Seeds
Energy559 kcal573 kcal
Carbs10.7 g23.45 g
Sugar1.4 g0.3 g
Fiber6 g11.8 g
Protein30.2 g17.73 g
Fat49 g49.67 g
Saturated Fat8.66 g6.957 g

Pumpkin Seeds vs Sesame Seeds Calories

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

However, both pumpkin seeds 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.

Pumpkin Seeds vs Sesame Seeds Protein

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

Pumpkin Seeds offer around 41% more protein than sesame seeds.

Pumpkin Seeds have 30.2 grams of protein per 100 grams (or 8.5g per serving), while sesame seeds have 17.7 grams of protein per 100 grams (or 5g per serving).

Pumpkin Seeds 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 pumpkin seeds and sesame seeds.

The total amount of carbohydrates is around 54% higher in sesame seeds than in pumpkin seeds. They have 23.5 grams per 100 grams, compared to 10.7 grams in pumpkin seeds.

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There’s less sugar in sesame seeds than in pumpkin seeds, 75% precisely.

One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of pumpkin seeds contains 0.4 grams.

Lastly, let’s take a look at the dietary fiber in pumpkin seeds 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 pumpkin seeds which offer 1.7 grams per portion.

Pumpkin Seeds vs Sesame Seeds Fats

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

Total fat in pumpkin seeds and sesame seeds:

  • Pumpkin Seeds: 49 grams per 100 grams
  • Sesame Seeds: 49.7 per 100 grams

Speaking of saturated fats, sesame seeds are 20% lower in saturated fats.

Sesame Seeds and pumpkin seeds contain 7 grams and 8.7 grams of saturated fat per 100 grams, respectively.

Pumpkin Seeds vs Sesame Seeds Vitamins Content

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

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

Pumpkin Seeds have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, sesame seeds have a higher amount of vitamin A, vitamin C, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Pumpkin Seeds and sesame seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Pumpkin SeedsSesame Seeds
Vitamin A16 IU9 IU
Vitamin C1.9 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.273 mg0.791 mg
Vitamin B2 (Riboflavin)0.153 mg0.247 mg
Vitamin B3 (Niacin)4.99 mg4.515 mg
Vitamin B5 (Pantothenic acid)0.75 mg0.05 mg
Vitamin B6 (Pyroxidine)0.143 mg0.79 mg
Vitamin B9 (Folate)58 µg97 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.18 mg0.25 mg
Vitamin K7.3 µg0

Pumpkin Seeds 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 pumpkin seeds and sesame seeds comparison focuses on their mineral content.

Pumpkin Seeds are a better source of calcium, copper, iron, selenium, and sodium than sesame seeds.

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

Pumpkin Seeds and sesame seeds contain the same amount of fluoride.

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

Pumpkin SeedsSesame Seeds
Calcium46 mg975 mg
Copper1.34 mg4.082 mg
Fluoride00
Iron8.82 mg14.55 mg
Magnesium592 mg351 mg
Manganese4.54 mg2.46 mg
Phosphorus1230 mg629 mg
Potassium809 mg468 mg
Selenium9.4 µg34.4 µg
Sodium7 mg11 mg
Zinc7.81 mg7.75 mg

The Final Word

Pumpkin Seeds 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 pumpkin seeds 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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