Nährwerte im Vergleich

Kürbiskerne vs Sesamsamen (Ganze)

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean shelled green pumpkin seed pepitas on light wooden surface

Nüsse & Samen

Kürbiskerne

559Kalorien

30.2Protein

6.0Ballaststoffe

1.9Vitamin C

Details anzeigen

Clean golden whole sesame seeds in a minimalist stone bowl

Nüsse & Samen

Sesamsamen (Ganze)

573Kalorien

17.7Protein

11.8Ballaststoffe

0.0Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-2%

Ähnliche Konzentration

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

Mehr Protein

+71%

Kürbiskerne

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

Mehr Ballaststoffe

+97%

Sesamsamen (Ganze)

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

Mehr Vitamin C

Kürbiskerne

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

Comparing per 100 g standard edible portion.

Nährstoff

Kürbiskerne100 g edible portion

Sesamsamen (Ganze)100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

559 kcal28% TB

Sesamsamen (Ganze)

573 kcal29% TB

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

ProteinKürbiskerne höher

Kürbiskerne

30.2 g60% TB

Sesamsamen (Ganze)

17.7 g35% TB

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

KohlenhydrateSesamsamen (Ganze) höher

Kürbiskerne

10.7 g4% TB

Sesamsamen (Ganze)

23.5 g9% TB

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

BallaststoffeSesamsamen (Ganze) höher

Kürbiskerne

6.0 g21% TB

Sesamsamen (Ganze)

11.8 g42% TB

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

GesamtfettÄhnlich

Kürbiskerne

49.1 g63% TB

Sesamsamen (Ganze)

49.7 g64% TB

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

ZuckerKürbiskerne höher

Kürbiskerne

1.4 g3% TB

Sesamsamen (Ganze)

0.30 g1% TB

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

1.9 mg2% TB

Sesamsamen (Ganze)

0 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

1.0 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

2.2 mg15% TB

Sesamsamen (Ganze)

0.25 mg2% TB

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

Vitamin KKürbiskerne höher

Kürbiskerne

7.3 µg6% TB

Sesamsamen (Ganze)

0 µg

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

FolsäureSesamsamen (Ganze) höher

Kürbiskerne

58 µg14% TB

Sesamsamen (Ganze)

97 µg24% TB

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

Vitamin B1 (Thiamin)Sesamsamen (Ganze) höher

Kürbiskerne

0.27 mg23% TB

Sesamsamen (Ganze)

0.79 mg66% TB

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

Vitamin B2 (Riboflavin)Sesamsamen (Ganze) höher

Kürbiskerne

0.15 mg12% TB

Sesamsamen (Ganze)

0.25 mg19% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

5.0 mg31% TB

Sesamsamen (Ganze)

4.5 mg28% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.75 mg15% TB

Sesamsamen (Ganze)

0.05 mg1% TB

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

Vitamin B6Sesamsamen (Ganze) höher

Kürbiskerne

0.14 mg8% TB

Sesamsamen (Ganze)

0.79 mg46% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSesamsamen (Ganze) höher

Kürbiskerne

7.0 mg

Sesamsamen (Ganze)

11.0 mg

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

KaliumKürbiskerne höher

Kürbiskerne

809 mg17% TB

Sesamsamen (Ganze)

468 mg10% TB

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

CalciumSesamsamen (Ganze) höher

Kürbiskerne

46.0 mg4% TB

Sesamsamen (Ganze)

975 mg75% TB

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

EisenSesamsamen (Ganze) höher

Kürbiskerne

8.8 mg49% TB

Sesamsamen (Ganze)

14.6 mg81% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

592 mg141% TB

Sesamsamen (Ganze)

351 mg84% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

1,233 mg99% TB

Sesamsamen (Ganze)

629 mg50% TB

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

ZinkÄhnlich

Kürbiskerne

7.8 mg71% TB

Sesamsamen (Ganze)

7.8 mg70% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

8.7 g43% TB

Sesamsamen (Ganze)

7.0 g35% TB

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

Nährstoff

Kürbiskerne10 g (1 tablespoon (10 g))

Sesamsamen (Ganze)9 g (1 tablespoon (9 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Kürbiskerne

56 kcal3% TB

Sesamsamen (Ganze)

52 kcal3% TB

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

ProteinKürbiskerne höher

Kürbiskerne

3.0 g6% TB

Sesamsamen (Ganze)

1.6 g3% TB

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

KohlenhydrateSesamsamen (Ganze) höher

Kürbiskerne

1.1 g

Sesamsamen (Ganze)

2.1 g1% TB

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

BallaststoffeSesamsamen (Ganze) höher

Kürbiskerne

0.60 g2% TB

Sesamsamen (Ganze)

1.1 g4% TB

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

GesamtfettKürbiskerne höher

Kürbiskerne

4.9 g6% TB

Sesamsamen (Ganze)

4.5 g6% TB

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

ZuckerKürbiskerne höher

Kürbiskerne

0.14 g

Sesamsamen (Ganze)

0.03 g

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

0.19 mg

Sesamsamen (Ganze)

0 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

0.1 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

0.22 mg1% TB

Sesamsamen (Ganze)

0.02 mg

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

Vitamin KKürbiskerne höher

Kürbiskerne

0.7 µg1% TB

Sesamsamen (Ganze)

0 µg

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

FolsäureSesamsamen (Ganze) höher

Kürbiskerne

5.8 µg1% TB

Sesamsamen (Ganze)

8.7 µg2% TB

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

Vitamin B1 (Thiamin)Ähnlich

Kürbiskerne

0.03 mg2% TB

Sesamsamen (Ganze)

0.07 mg6% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.02 mg1% TB

Sesamsamen (Ganze)

0.02 mg2% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

0.50 mg3% TB

Sesamsamen (Ganze)

0.41 mg3% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.08 mg2% TB

Sesamsamen (Ganze)

0.00 mg

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

Vitamin B6Sesamsamen (Ganze) höher

Kürbiskerne

0.01 mg1% TB

Sesamsamen (Ganze)

0.07 mg4% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSesamsamen (Ganze) höher

Kürbiskerne

0.70 mg

Sesamsamen (Ganze)

0.99 mg

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

KaliumKürbiskerne höher

Kürbiskerne

80.9 mg2% TB

Sesamsamen (Ganze)

42.1 mg1% TB

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

CalciumSesamsamen (Ganze) höher

Kürbiskerne

4.6 mg

Sesamsamen (Ganze)

87.8 mg7% TB

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

EisenSesamsamen (Ganze) höher

Kürbiskerne

0.88 mg5% TB

Sesamsamen (Ganze)

1.3 mg7% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

59.2 mg14% TB

Sesamsamen (Ganze)

31.6 mg8% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

123 mg10% TB

Sesamsamen (Ganze)

56.6 mg5% TB

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

ZinkKürbiskerne höher

Kürbiskerne

0.78 mg7% TB

Sesamsamen (Ganze)

0.70 mg6% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

0.87 g4% TB

Sesamsamen (Ganze)

0.63 g3% TB

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

Nährstoff

KürbiskerneAmount per 100 kcal (18 g)

Sesamsamen (Ganze)Amount per 100 kcal (17 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Kürbiskerne

101 kcal5% TB

Sesamsamen (Ganze)

97 kcal5% TB

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

ProteinKürbiskerne höher

Kürbiskerne

5.4 g11% TB

Sesamsamen (Ganze)

3.0 g6% TB

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

KohlenhydrateSesamsamen (Ganze) höher

Kürbiskerne

1.9 g1% TB

Sesamsamen (Ganze)

4.0 g1% TB

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

BallaststoffeSesamsamen (Ganze) höher

Kürbiskerne

1.1 g4% TB

Sesamsamen (Ganze)

2.0 g7% TB

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

GesamtfettKürbiskerne höher

Kürbiskerne

8.8 g11% TB

Sesamsamen (Ganze)

8.4 g11% TB

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

ZuckerKürbiskerne höher

Kürbiskerne

0.25 g1% TB

Sesamsamen (Ganze)

0.05 g

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

0.34 mg

Sesamsamen (Ganze)

0 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

0.2 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

0.39 mg3% TB

Sesamsamen (Ganze)

0.04 mg

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

Vitamin KKürbiskerne höher

Kürbiskerne

1.3 µg1% TB

Sesamsamen (Ganze)

0 µg

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

FolsäureSesamsamen (Ganze) höher

Kürbiskerne

10 µg3% TB

Sesamsamen (Ganze)

16 µg4% TB

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

Vitamin B1 (Thiamin)Sesamsamen (Ganze) höher

Kürbiskerne

0.05 mg4% TB

Sesamsamen (Ganze)

0.13 mg11% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.03 mg2% TB

Sesamsamen (Ganze)

0.04 mg3% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

0.90 mg6% TB

Sesamsamen (Ganze)

0.77 mg5% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.14 mg3% TB

Sesamsamen (Ganze)

0.01 mg

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

Vitamin B6Sesamsamen (Ganze) höher

Kürbiskerne

0.03 mg2% TB

Sesamsamen (Ganze)

0.13 mg8% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSesamsamen (Ganze) höher

Kürbiskerne

1.3 mg

Sesamsamen (Ganze)

1.9 mg

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

KaliumKürbiskerne höher

Kürbiskerne

146 mg3% TB

Sesamsamen (Ganze)

79.6 mg2% TB

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

CalciumSesamsamen (Ganze) höher

Kürbiskerne

8.3 mg1% TB

Sesamsamen (Ganze)

166 mg13% TB

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

EisenSesamsamen (Ganze) höher

Kürbiskerne

1.6 mg9% TB

Sesamsamen (Ganze)

2.5 mg14% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

107 mg25% TB

Sesamsamen (Ganze)

59.7 mg14% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

222 mg18% TB

Sesamsamen (Ganze)

107 mg9% TB

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

ZinkKürbiskerne höher

Kürbiskerne

1.4 mg13% TB

Sesamsamen (Ganze)

1.3 mg12% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

1.6 g8% TB

Sesamsamen (Ganze)

1.2 g6% TB

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

Nährstoff

KürbiskerneNormalized to 300 kcal (54 g)

Sesamsamen (Ganze)Normalized to 300 kcal (52 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

302 kcal15% TB

Sesamsamen (Ganze)

298 kcal15% TB

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

ProteinKürbiskerne höher

Kürbiskerne

16.3 g33% TB

Sesamsamen (Ganze)

9.2 g18% TB

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

KohlenhydrateSesamsamen (Ganze) höher

Kürbiskerne

5.8 g2% TB

Sesamsamen (Ganze)

12.2 g4% TB

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

BallaststoffeSesamsamen (Ganze) höher

Kürbiskerne

3.2 g12% TB

Sesamsamen (Ganze)

6.1 g22% TB

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

GesamtfettÄhnlich

Kürbiskerne

26.5 g34% TB

Sesamsamen (Ganze)

25.8 g33% TB

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

ZuckerKürbiskerne höher

Kürbiskerne

0.76 g2% TB

Sesamsamen (Ganze)

0.16 g

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

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

1.0 mg1% TB

Sesamsamen (Ganze)

0 mg

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

Vitamin AKürbiskerne höher

Kürbiskerne

0.5 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin DÄhnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Vitamin EKürbiskerne höher

Kürbiskerne

1.2 mg8% TB

Sesamsamen (Ganze)

0.13 mg1% TB

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

Vitamin KKürbiskerne höher

Kürbiskerne

3.9 µg3% TB

Sesamsamen (Ganze)

0 µg

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

FolsäureSesamsamen (Ganze) höher

Kürbiskerne

31 µg8% TB

Sesamsamen (Ganze)

50 µg13% TB

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

Vitamin B1 (Thiamin)Sesamsamen (Ganze) höher

Kürbiskerne

0.15 mg12% TB

Sesamsamen (Ganze)

0.41 mg34% TB

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

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.08 mg6% TB

Sesamsamen (Ganze)

0.13 mg10% TB

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

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

2.7 mg17% TB

Sesamsamen (Ganze)

2.3 mg15% TB

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

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.41 mg8% TB

Sesamsamen (Ganze)

0.03 mg1% TB

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

Vitamin B6Sesamsamen (Ganze) höher

Kürbiskerne

0.08 mg5% TB

Sesamsamen (Ganze)

0.41 mg24% TB

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

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Sesamsamen (Ganze)

0 µg

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

Mineralstoffe7 Nährstoffe

NatriumSesamsamen (Ganze) höher

Kürbiskerne

3.8 mg

Sesamsamen (Ganze)

5.7 mg

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

KaliumKürbiskerne höher

Kürbiskerne

437 mg9% TB

Sesamsamen (Ganze)

243 mg5% TB

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

CalciumSesamsamen (Ganze) höher

Kürbiskerne

24.8 mg2% TB

Sesamsamen (Ganze)

507 mg39% TB

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

EisenSesamsamen (Ganze) höher

Kürbiskerne

4.8 mg26% TB

Sesamsamen (Ganze)

7.6 mg42% TB

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

MagnesiumKürbiskerne höher

Kürbiskerne

320 mg76% TB

Sesamsamen (Ganze)

183 mg43% TB

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

PhosphorKürbiskerne höher

Kürbiskerne

666 mg53% TB

Sesamsamen (Ganze)

327 mg26% TB

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

ZinkKürbiskerne höher

Kürbiskerne

4.2 mg38% TB

Sesamsamen (Ganze)

4.0 mg37% TB

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

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

4.7 g23% TB

Sesamsamen (Ganze)

3.6 g18% TB

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

Kürbiskerne vs Sesamsamen (Ganze)

Kürbiskerne

Sesamsamen (Ganze)

Nutritional Takeaways

Zusammenfassung des Vergleichs