Side-by-Side Comparison
Nuts, Seeds & Kernels
Pumpkin Seeds (Pepitas Raw) vs. Sesame Seeds (White, Hulled)
Comparing 2 standards across 13 specifications. 13 key differences identified.
Comparing:
Pumpkin Seeds (Pepitas Raw)
Sesame Seeds (White, Hulled)
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
White sesame seeds (Sesamum indicum) have had the outer hull removed, giving a milder flavor and lighter color than whole/unhulled seeds. Per 100g, they provide roughly 570 kcal, 49-50g fat (mostly mono- and polyunsaturated), 17-18g protein, and notably lower calcium than unhulled seeds, since most of the seed's calcium sits in the hull that's been removed.
Specification Comparison Table
13 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
559 kcal | 570 kcal |
|
Total Fat
|
49.1 g | 49.7 g |
|
Protein
|
30.2 g | 17.7 g |
|
Magnesium
|
592 (141% DV) mg | 351 (whole-seed baseline) mg |
|
Polyunsaturated Fat (PUFA)
|
21.0 g | 21.8 g |
|
Monounsaturated Fat (MUFA)
|
16.2 g | 18.8 g |
|
Saturated Fat
|
8.65 g | 7.0 g |
|
Carbohydrates
|
10.7 g | 23.4 g |
|
Dietary Fiber
|
6.00 g | 11.8 g |
|
Zinc
|
7.81 (71% DV) mg | — |
|
Iron (Non-Heme)
|
8.82 (49% DV) mg | — |
|
Calcium
|
— | 60 – 90 (substantially lower than unhulled -- see note) mg |
|
Iron
|
— | 14.6 (whole-seed baseline) mg |
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