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Pumpkin Seeds vs Sesame Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nuts & Seeds
Pumpkin Seeds
559 kcal30.2g Protein
per 100g
Nuts & SeedsSesame Seeds
573 kcal17.7g Protein
per 100g
Nutrition Comparison
| Per 100g | Pumpkin Seeds | Sesame Seeds |
|---|---|---|
| Calories | 559kcal | 573kcal |
| Protein | 30.2g | 17.7g |
| Carbs | 10.7g | 23.4g |
| Fat | 49g | 49.7g |
| Fiber | 6g | 11.8g |
| Sugar | 1.4g | 0.3g |
| Sodium | 7mg | 11mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 14 fewer calories per 100g than Sesame Seeds (3% less).
- Pumpkin Seeds delivers more protein (30.2g vs 17.7g per 100g).
- Sesame Seeds has more fiber (11.8g vs 6g).
- Pumpkin Seeds contains less fat (49g vs 49.7g).
- Sesame Seeds has less sugar (0.3g vs 1.4g).
Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium — a mineral most people under-consume — along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Sesame Seeds
Sesame seeds are remarkably high in calcium, iron and the lignans sesamin and sesamol. Ground into tahini they are a staple of hummus and Middle Eastern cooking, delivering plant protein and healthy fats.
View Sesame Seeds nutrition →Track Pumpkin Seeds & Sesame Seeds in Kairo
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