Pecan vs. Sesame Seeds

Nutrition comparison of Pecan and Sesame Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pecan versus sesame seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pecan and sesame seeds:

  • Both sesame seeds and pecan are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Sesame seed has more niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid.
Detailed nutritional comparison of pecan and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Pecan (Nuts, pecans) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


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Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and pecan are high in calories. Pecan has 22% more calories than sesame seed - sesame seed has 565 calories per 100 grams and pecan has 691 calories.

For macronutrient ratios, pecan is lighter in protein, lighter in carbs and heavier in fat compared to sesame seeds per calorie. Pecan has a macronutrient ratio of 5:7:88 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pecan Sesame Seeds
Protein 5% 11%
Carbohydrates 7% 17%
Fat 88% 72%
Alcohol ~ ~

carbohydrates

Pecan has 46% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.

dietary fiber

Both sesame seeds and pecan are high in dietary fiber. Sesame seed has 46% more dietary fiber than pecan - sesame seed has 14g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.

sugar

Sesame seed has less sugar than pecan - pecan has 4g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both sesame seeds and pecan are high in protein. Sesame seed has 85% more protein than pecan - sesame seed has 17g of protein per 100 grams and pecan has 9.2g of protein.

Fat

saturated fat

Both sesame seeds and pecan are high in saturated fat. Sesame seed has a little more saturated fat (9%) than pecan by weight - sesame seed has 6.7g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.

Vitamins

Vitamin C

Pecan has more Vitamin C than sesame seed - pecan has 1.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Pecan and sesame seeds contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Pecan has more Vitamin E than sesame seed - pecan has 1.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Pecan and sesame seeds contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more niacin, Vitamin B6 and folate, however, pecan contains more pantothenic acid. Both pecan and sesame seeds contain significant amounts of thiamin and riboflavin.

Pecan Sesame Seeds
Thiamin 0.66 MG 0.803 MG
Riboflavin 0.13 MG 0.251 MG
Niacin 1.167 MG 4.581 MG
Pantothenic acid 0.863 MG 0.051 MG
Vitamin B6 0.21 MG 0.802 MG
Folate 22 UG 98 UG

Minerals

calcium

Both sesame seeds and pecan are high in calcium. Sesame seed has 13 times more calcium than pecan - sesame seed has 989mg of calcium per 100 grams and pecan has 70mg of calcium.

iron

Both sesame seeds and pecan are high in iron. Sesame seed has 483% more iron than pecan - sesame seed has 14.8mg of iron per 100 grams and pecan has 2.5mg of iron.

potassium

Both sesame seeds and pecan are high in potassium. Sesame seed has 16% more potassium than pecan - sesame seed has 475mg of potassium per 100 grams and pecan has 410mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than sesame seed per 100 grams.

Pecan Sesame Seeds
alpha linoleic acid 0.986 G 0.363 G
Total 0.986 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, both pecan and sesame seeds contain significant amounts of linoleic acid.

Pecan Sesame Seeds
other omega 6 0.069 G ~
linoleic acid 20.628 G 20.654 G
Total 20.697 G 20.654 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Pecan (Nuts, pecans) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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FAQ

Does sesame seeds or pecan contain more calories in 100 grams?
Both sesame seeds and pecan are high in calories. Pecan has 20% more calories than sesame seed - sesame seed has 565 calories in 100g and pecan has 691 calories.

Does sesame seeds or pecan contain more calcium?
Both sesame seeds and pecan are high in calcium. Sesame seed has 13 times more calcium than pecan - sesame seed has 989mg of calcium in 100 grams and pecan has 70mg of calcium.

Does sesame seeds or pecan contain more iron?
Both sesame seeds and pecan are high in iron. Sesame seed has 480% more iron than pecan - sesame seed has 14.8mg of iron in 100 grams and pecan has 2.5mg of iron.

Does sesame seeds or pecan contain more potassium?
Both sesame seeds and pecan are high in potassium. Sesame seed has 20% more potassium than pecan - sesame seed has 475mg of potassium in 100 grams and pecan has 410mg of potassium.

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