Side-by-Side Comparison

Pumpkin Seeds (Pepitas) vs Sesame Seeds (Whole)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-2%

Similar Concentration

Both provide similar calories (energy) (559 kcal vs 573 kcal).

Higher Protein

+71%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 17.7 g in Sesame Seeds (Whole) (+12.5 g, +71%).

Higher Dietary Fiber

+97%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+5.8 g, +97%).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Sesame Seeds (Whole) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Pumpkin Seeds (Pepitas)100 g edible portion

Sesame Seeds (Whole)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Sesame Seeds (Whole)

573 kcal29% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (559 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Sesame Seeds (Whole)

17.7 g35% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 17.7 g in Sesame Seeds (Whole) (+12.5 g, +71%).

CarbohydratesSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Sesame Seeds (Whole)

23.5 g9% DV

Sesame Seeds (Whole) provides 23.5 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+12.7 g, +119%).

Dietary FiberSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Sesame Seeds (Whole)

11.8 g42% DV

Sesame Seeds (Whole) provides 11.8 g vs 6.0 g in Pumpkin Seeds (Pepitas) (+5.8 g, +97%).

Total FatSimilar

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Sesame Seeds (Whole)

49.7 g64% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of total fat (49.1 g).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Sesame Seeds (Whole)

0.30 g1% DV

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.30 g in Sesame Seeds (Whole) (+1.1 g, +367%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Sesame Seeds (Whole)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 µg

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Sesame Seeds (Whole)

0.25 mg2% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.25 mg in Sesame Seeds (Whole) (+1.9 mg, +772%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

58 µg14% DV

Sesame Seeds (Whole)

97 µg24% DV

Sesame Seeds (Whole) provides 97 µg vs 58 µg in Pumpkin Seeds (Pepitas) (+39 µg, +67%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Sesame Seeds (Whole)

0.79 mg66% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.27 mg in Pumpkin Seeds (Pepitas) (+0.52 mg, +190%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Sesame Seeds (Whole)

0.25 mg19% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.09 mg, +61%).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Sesame Seeds (Whole)

4.5 mg28% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 4.5 mg in Sesame Seeds (Whole) (+0.47 mg, +10%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Sesame Seeds (Whole)

0.05 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.70 mg, +1400%).

Vitamin B6Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Sesame Seeds (Whole)

0.79 mg46% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.65 mg, +452%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

7.0 mg

Sesame Seeds (Whole)

11.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+4.0 mg, +57%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

809 mg17% DV

Sesame Seeds (Whole)

468 mg10% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 468 mg in Sesame Seeds (Whole) (+341 mg, +73%).

CalciumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Sesame Seeds (Whole)

975 mg75% DV

Sesame Seeds (Whole) provides 975 mg vs 46.0 mg in Pumpkin Seeds (Pepitas) (+929 mg, +2020%).

IronSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Sesame Seeds (Whole)

14.6 mg81% DV

Sesame Seeds (Whole) provides 14.6 mg vs 8.8 mg in Pumpkin Seeds (Pepitas) (+5.7 mg, +65%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

592 mg141% DV

Sesame Seeds (Whole)

351 mg84% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 351 mg in Sesame Seeds (Whole) (+241 mg, +69%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Sesame Seeds (Whole)

629 mg50% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 629 mg in Sesame Seeds (Whole) (+604 mg, +96%).

ZincSimilar

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Sesame Seeds (Whole)

7.8 mg70% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of zinc (7.8 mg).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Sesame Seeds (Whole)

7.0 g35% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 7.0 g in Sesame Seeds (Whole) (+1.7 g, +24%).

Nutrient

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Sesame Seeds (Whole)

52 kcal3% DV

Pumpkin Seeds (Pepitas) provides 56 kcal vs 52 kcal in Sesame Seeds (Whole) (+4 kcal, +8%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Sesame Seeds (Whole)

1.6 g3% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 1.6 g in Sesame Seeds (Whole) (+1.4 g, +89%).

CarbohydratesSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

1.1 g

Sesame Seeds (Whole)

2.1 g1% DV

Sesame Seeds (Whole) provides 2.1 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.0 g, +97%).

Dietary FiberSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Sesame Seeds (Whole)

1.1 g4% DV

Sesame Seeds (Whole) provides 1.1 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+0.46 g, +77%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Sesame Seeds (Whole)

4.5 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 4.5 g in Sesame Seeds (Whole) (+0.43 g, +10%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 g

Sesame Seeds (Whole)

0.03 g

Pumpkin Seeds (Pepitas) provides slightly more total sugars (0.14 g vs 0.03 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.19 mg

Sesame Seeds (Whole)

0 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.1 µg

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.1 µg vs 0 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Sesame Seeds (Whole)

0.02 mg

Pumpkin Seeds (Pepitas) provides 0.22 mg vs 0.02 mg in Sesame Seeds (Whole) (+0.20 mg, +869%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Sesame Seeds (Whole)

8.7 µg2% DV

Sesame Seeds (Whole) provides 8.7 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+2.9 µg, +51%).

Thiamin (Vitamin B1)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sesame Seeds (Whole)

0.07 mg6% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of thiamin (vitamin b1) (0.03 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Sesame Seeds (Whole)

0.02 mg2% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Sesame Seeds (Whole)

0.41 mg3% DV

Pumpkin Seeds (Pepitas) provides 0.50 mg vs 0.41 mg in Sesame Seeds (Whole) (+0.09 mg, +23%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Sesame Seeds (Whole)

0.00 mg

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.08 mg vs 0.00 mg).

Vitamin B6Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Sesame Seeds (Whole)

0.07 mg4% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.07 mg vs 0.01 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.70 mg

Sesame Seeds (Whole)

0.99 mg

Sesame Seeds (Whole) provides 0.99 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +41%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Sesame Seeds (Whole)

42.1 mg1% DV

Pumpkin Seeds (Pepitas) provides 80.9 mg vs 42.1 mg in Sesame Seeds (Whole) (+38.8 mg, +92%).

CalciumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

4.6 mg

Sesame Seeds (Whole)

87.8 mg7% DV

Sesame Seeds (Whole) provides 87.8 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+83.2 mg, +1808%).

IronSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Sesame Seeds (Whole)

1.3 mg7% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+0.43 mg, +48%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Sesame Seeds (Whole)

31.6 mg8% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 31.6 mg in Sesame Seeds (Whole) (+27.6 mg, +87%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

123 mg10% DV

Sesame Seeds (Whole)

56.6 mg5% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 56.6 mg in Sesame Seeds (Whole) (+66.7 mg, +118%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Sesame Seeds (Whole)

0.70 mg6% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.70 mg in Sesame Seeds (Whole) (+0.08 mg, +12%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Sesame Seeds (Whole)

0.63 g3% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.63 g in Sesame Seeds (Whole) (+0.24 g, +38%).

Nutrient

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Sesame Seeds (Whole)

97 kcal5% DV

Pumpkin Seeds (Pepitas) provides 101 kcal vs 97 kcal in Sesame Seeds (Whole) (+3 kcal, +3%).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Sesame Seeds (Whole)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.0 g in Sesame Seeds (Whole) (+2.4 g, +81%).

CarbohydratesSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Sesame Seeds (Whole)

4.0 g1% DV

Sesame Seeds (Whole) provides 4.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+2.1 g, +107%).

Dietary FiberSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Sesame Seeds (Whole)

2.0 g7% DV

Sesame Seeds (Whole) provides 2.0 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+0.93 g, +86%).

Total FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Sesame Seeds (Whole)

8.4 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 8.4 g in Sesame Seeds (Whole) (+0.39 g, +5%).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Sesame Seeds (Whole)

0.05 g

Pumpkin Seeds (Pepitas) provides 0.25 g vs 0.05 g in Sesame Seeds (Whole) (+0.20 g, +394%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.34 mg

Sesame Seeds (Whole)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.2 µg

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Sesame Seeds (Whole)

0.04 mg

Pumpkin Seeds (Pepitas) provides 0.39 mg vs 0.04 mg in Sesame Seeds (Whole) (+0.35 mg, +823%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (1.3 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

10 µg3% DV

Sesame Seeds (Whole)

16 µg4% DV

Sesame Seeds (Whole) provides 16 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+6.1 µg, +58%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Sesame Seeds (Whole)

0.13 mg11% DV

Sesame Seeds (Whole) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sesame Seeds (Whole)

0.04 mg3% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.03 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Sesame Seeds (Whole)

0.77 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.77 mg in Sesame Seeds (Whole) (+0.13 mg, +17%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Sesame Seeds (Whole)

0.01 mg

Pumpkin Seeds (Pepitas) provides slightly more pantothenic acid (b5) (0.14 mg vs 0.01 mg).

Vitamin B6Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Sesame Seeds (Whole)

0.13 mg8% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.03 mg).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

1.3 mg

Sesame Seeds (Whole)

1.9 mg

Sesame Seeds (Whole) provides 1.9 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.61 mg, +48%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

146 mg3% DV

Sesame Seeds (Whole)

79.6 mg2% DV

Pumpkin Seeds (Pepitas) provides 146 mg vs 79.6 mg in Sesame Seeds (Whole) (+66.1 mg, +83%).

CalciumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Sesame Seeds (Whole)

166 mg13% DV

Sesame Seeds (Whole) provides 166 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+157 mg, +1902%).

IronSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Sesame Seeds (Whole)

2.5 mg14% DV

Sesame Seeds (Whole) provides 2.5 mg vs 1.6 mg in Pumpkin Seeds (Pepitas) (+0.89 mg, +56%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

107 mg25% DV

Sesame Seeds (Whole)

59.7 mg14% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 59.7 mg in Sesame Seeds (Whole) (+46.9 mg, +79%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

222 mg18% DV

Sesame Seeds (Whole)

107 mg9% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 107 mg in Sesame Seeds (Whole) (+115 mg, +108%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Sesame Seeds (Whole)

1.3 mg12% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 1.3 mg in Sesame Seeds (Whole) (+0.09 mg, +7%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Sesame Seeds (Whole)

1.2 g6% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 1.2 g in Sesame Seeds (Whole) (+0.38 g, +32%).

Nutrient

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Sesame Seeds (Whole)

298 kcal15% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of calories (energy) (302 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Sesame Seeds (Whole)

9.2 g18% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 9.2 g in Sesame Seeds (Whole) (+7.1 g, +77%).

CarbohydratesSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Sesame Seeds (Whole)

12.2 g4% DV

Sesame Seeds (Whole) provides 12.2 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+6.4 g, +111%).

Dietary FiberSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Sesame Seeds (Whole)

6.1 g22% DV

Sesame Seeds (Whole) provides 6.1 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+2.9 g, +89%).

Total FatSimilar

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Sesame Seeds (Whole)

25.8 g33% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of total fat (26.5 g).

Total SugarsPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Sesame Seeds (Whole)

0.16 g

Pumpkin Seeds (Pepitas) provides 0.76 g vs 0.16 g in Sesame Seeds (Whole) (+0.60 g, +385%).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Sesame Seeds (Whole)

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.5 µg

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Sesame Seeds (Whole)

0.13 mg1% DV

Pumpkin Seeds (Pepitas) provides 1.2 mg vs 0.13 mg in Sesame Seeds (Whole) (+1.0 mg, +806%).

Vitamin KPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Sesame Seeds (Whole)

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (3.9 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

31 µg8% DV

Sesame Seeds (Whole)

50 µg13% DV

Sesame Seeds (Whole) provides 50 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+19 µg, +61%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Sesame Seeds (Whole)

0.41 mg34% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +179%).

Riboflavin (Vitamin B2)Similar

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Sesame Seeds (Whole)

0.13 mg10% DV

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of riboflavin (vitamin b2) (0.08 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Sesame Seeds (Whole)

2.3 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 2.3 mg in Sesame Seeds (Whole) (+0.35 mg, +15%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Sesame Seeds (Whole)

0.03 mg1% DV

Pumpkin Seeds (Pepitas) provides 0.41 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.38 mg, +1458%).

Vitamin B6Sesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Sesame Seeds (Whole)

0.41 mg24% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.33 mg, +432%).

Vitamin B12Similar

Pumpkin Seeds (Pepitas)

0 µg

Sesame Seeds (Whole)

0 µg

Both Pumpkin Seeds (Pepitas) and Sesame Seeds (Whole) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

3.8 mg

Sesame Seeds (Whole)

5.7 mg

Sesame Seeds (Whole) provides 5.7 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +51%).

PotassiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

437 mg9% DV

Sesame Seeds (Whole)

243 mg5% DV

Pumpkin Seeds (Pepitas) provides 437 mg vs 243 mg in Sesame Seeds (Whole) (+194 mg, +80%).

CalciumSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Sesame Seeds (Whole)

507 mg39% DV

Sesame Seeds (Whole) provides 507 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+482 mg, +1941%).

IronSesame Seeds (Whole) higher

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Sesame Seeds (Whole)

7.6 mg42% DV

Sesame Seeds (Whole) provides 7.6 mg vs 4.8 mg in Pumpkin Seeds (Pepitas) (+2.8 mg, +59%).

MagnesiumPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

320 mg76% DV

Sesame Seeds (Whole)

183 mg43% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 183 mg in Sesame Seeds (Whole) (+137 mg, +75%).

PhosphorusPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

666 mg53% DV

Sesame Seeds (Whole)

327 mg26% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 327 mg in Sesame Seeds (Whole) (+339 mg, +104%).

ZincPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Sesame Seeds (Whole)

4.0 mg37% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 4.0 mg in Sesame Seeds (Whole) (+0.19 mg, +5%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Sesame Seeds (Whole)

3.6 g18% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 3.6 g in Sesame Seeds (Whole) (+1.1 g, +29%).

Pumpkin Seeds (Pepitas) vs Sesame Seeds (Whole)

Pumpkin Seeds (Pepitas)

Sesame Seeds (Whole)

Nutritional Takeaways

Comparison Summary