Pumpkin seeds vs sesame seeds: which is healthier?
They are about equally nutrient-dense: pumpkin seeds scores 53/100 and sesame seeds 55/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Pumpkin seeds
559 kcal per 100 g. 1 oz: 28 g
Sesame seeds
573 kcal per 100 g. 1 tbsp: 9 g
Which to pick for your goal
- Fewer caloriesAbout even559 vs 573 kcal per 100 g
- More proteinPumpkin seeds30 vs 18 g per 100 g
- More fiberSesame seeds6 vs 12 g per 100 g
- Less sugarSesame seeds1.4 vs 0.3 g per 100 g
- More potassiumPumpkin seeds809 vs 468 mg per 100 g
- Less saturated fatSesame seeds8.7 vs 7 g per 100 g
Nutrition side by side
| Nutrient | Pumpkin seeds, 100 g | Sesame seeds, 100 g | Pumpkin seeds, 28 g | Sesame seeds, 9 g |
|---|---|---|---|---|
| Calories | 559 kcal | 573 kcal | 157 kcal | 52 kcal |
| Protein | 30 g | 18 g | 8.5 g | 1.6 g |
| Carbohydrates | 11 g | 23 g | 3 g | 2.1 g |
| Sugars | 1.4 g | 0.3 g | 0.4 g | <0.1 g |
| Fiber | 6 g | 12 g | 1.7 g | 1.1 g |
| Fat | 49 g | 50 g | 14 g | 4.5 g |
| Saturated fat | 8.7 g | 7 g | 2.4 g | 0.6 g |
| Vitamin C | 1.9 mg | 0 mg | 0.5 mg | 0 mg |
| Vitamin A | 1 µg | 0 µg | 0.3 µg | 0 µg |
| Potassium | 809 mg | 468 mg | 227 mg | 42 mg |
| Iron | 8.8 mg | 15 mg | 2.5 mg | 1.3 mg |
| Calcium | 46 mg | 975 mg | 13 mg | 88 mg |
| Magnesium | 592 mg | 351 mg | 166 mg | 32 mg |
| Sodium | 7 mg | 11 mg | 2 mg | 1 mg |
Last updated . Scores use the HowHealthyIs Score method.