Sesame Seeds vs. Pumpkin Puree
Nutrition comparison of Sesame Seeds and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and pumpkin puree:
- Both pumpkin puree and sesame seeds are high in dietary fiber and potassium.
- Pumpkin puree has 69% less carbohydrates than sesame seed.
- Pumpkin puree is an excellent source of Vitamin A.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and pumpkin puree has 94% less calories than sesame seed - pumpkin puree has 34 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Pumpkin Puree | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 17% | 82% |
| Fat | 72% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 69% less carbohydrates than sesame seed - pumpkin puree has 8.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both pumpkin puree and sesame seeds are high in dietary fiber. Sesame seed has 383% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than pumpkin puree - pumpkin puree has 3.3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 14 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and pumpkin puree has 98% less saturated fat than sesame seed - pumpkin puree has 0.15g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than sesame seed - pumpkin puree has 4.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - pumpkin puree has 778ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Pumpkin puree has more Vitamin E than sesame seed - pumpkin puree has 1.1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than sesame seed - pumpkin puree has 16ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
| Sesame Seeds | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.803 MG | 0.024 MG |
| Riboflavin | 0.251 MG | 0.054 MG |
| Niacin | 4.581 MG | 0.367 MG |
| Pantothenic acid | 0.051 MG | 0.4 MG |
| Vitamin B6 | 0.802 MG | 0.056 MG |
| Folate | 98 UG | 12 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 37 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 962% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both pumpkin puree and sesame seeds are high in potassium. Sesame seed has 131% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Sesame Seeds | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.008 G |
| Total | 0.363 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than pumpkin puree per 100 grams.
| Sesame Seeds | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 20.654 G | 0.007 G |
| Total | 20.654 G | 0.007 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sesame Seeds or Pumpkin Puree .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Pumpkin Puree (Pumpkin, canned, without salt) .
Sesame Seeds g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pumpkin puree or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and pumpkin puree has 90% less calories than sesame seed - pumpkin puree has 34 calories in 100g and sesame seed has 565 calories.
Does pumpkin puree or sesame seeds have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than sesame seed - pumpkin puree has 8.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does pumpkin puree or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 37 times more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does pumpkin puree or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 960% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does pumpkin puree or sesame seeds contain more potassium?
Both pumpkin puree and sesame seeds are high in potassium. Sesame seed has 130% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and sesame seed has 475mg of potassium.