Sesame Oil vs. Pistachio
Nutrition comparison of Sesame Oil and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and pistachio:
- Both pistachio and sesame oil are high in calories and saturated fat.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Sesame oil has signficantly less carbohydrates than pistachio.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and sesame oil are high in calories. Sesame oil has 55% more calories than pistachio - pistachio has 572 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to pistachio per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Pistachio | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - pistachio has 10.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has more protein than sesame oil - pistachio has 21.1g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Both pistachio and sesame oil are high in saturated fat. Sesame oil has 152% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than sesame oil - pistachio has 3mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than sesame oil - pistachio has 13ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Pistachio and sesame oil contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.
Vitamin K
Pistachio and sesame oil contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Pistachio | |
|---|---|---|
| Thiamin | ~ | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | ~ | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | ~ | 1.122 MG |
| Folate | ~ | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has more calcium than sesame oil - pistachio has 107mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Pistachio is an excellent source of iron and it has more iron than sesame oil - pistachio has 4mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Pistachio is an excellent source of potassium and it has more potassium than sesame oil - pistachio has 1007mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame oil and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Sesame Oil | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.212 G |
| Total | 0.3 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than pistachio per 100 grams.
| Sesame Oil | Pistachio | |
|---|---|---|
| linoleic acid | 41.3 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 41.3 G | 13.13 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: Sesame Oil (Oil, sesame, salad or cooking) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Sesame Oil g
()
|
Daily Values (%) |
Pistachio g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or sesame oil contain more calories in 100 grams?Both pistachio and sesame oil are high in calories. Sesame oil has 60% more calories than pistachio - pistachio has 572 calories in 100g and sesame oil has 884 calories.
Does pistachio or sesame oil contain more calcium?
Pistachio is a rich source of calcium and it has more calcium than sesame oil - pistachio has 107mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does pistachio or sesame oil contain more iron?
Pistachio is an abundant source of iron and it has more iron than sesame oil - pistachio has 4mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does pistachio or sesame oil contain more potassium?
Pistachio is a rich source of potassium and it has more potassium than sesame oil - pistachio has 1007mg of potassium in 100 grams and sesame oil does not contain significant amounts.