Pistachio vs. Sesame Seeds
Nutrition comparison of Pistachio and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and sesame seeds:
- Both sesame seeds and pistachio are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more niacin, however, pistachio contains more pantothenic acid.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and pistachio are high in calories. Sesame seed is very similar to sesame seed for calories - sesame seed has 565 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is lighter in fat and similar to sesame seeds for protein and carbs. Pistachio has a macronutrient ratio of 14:19:68 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Sesame Seeds | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 19% | 17% |
| Fat | 68% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and pistachio contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both sesame seeds and pistachio are high in dietary fiber. Sesame seed has 36% more dietary fiber than pistachio - sesame seed has 14g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Sesame seed has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and pistachio are high in protein. Pistachio has 24% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both sesame seeds and pistachio are high in saturated fat. Sesame seed has 19% more saturated fat than pistachio - sesame seed has 6.7g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than sesame seed - pistachio has 3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than sesame seed - pistachio has 13ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than sesame seed - pistachio has 2.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than sesame seed - pistachio has 13.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more niacin, however, pistachio contains more pantothenic acid. Both pistachio and sesame seeds contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Pistachio | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.695 MG | 0.803 MG |
| Riboflavin | 0.234 MG | 0.251 MG |
| Niacin | 1.373 MG | 4.581 MG |
| Pantothenic acid | 0.513 MG | 0.051 MG |
| Vitamin B6 | 1.122 MG | 0.802 MG |
| Folate | 51 UG | 98 UG |
Minerals
calcium
Both sesame seeds and pistachio are high in calcium. Sesame seed has 824% more calcium than pistachio - sesame seed has 989mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both sesame seeds and pistachio are high in iron. Sesame seed has 266% more iron than pistachio - sesame seed has 14.8mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both sesame seeds and pistachio are high in potassium. Pistachio has 112% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.363 G |
| Total | 0.212 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both pistachio and sesame seeds contain significant amounts of linoleic acid.
| Pistachio | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 20.654 G |
| Total | 13.13 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Pistachio g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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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 sesame seeds or pistachio contain more calories in 100 grams?Both sesame seeds and pistachio are high in calories. Sesame seed is quite similar to sesame seed for calories - sesame seed has 565 calories in 100g and pistachio has 572 calories.
Does sesame seeds or pistachio contain more calcium?
Both sesame seeds and pistachio are high in calcium. Sesame seed has 820% more calcium than pistachio - sesame seed has 989mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does sesame seeds or pistachio contain more iron?
Both sesame seeds and pistachio are high in iron. Sesame seed has 270% more iron than pistachio - sesame seed has 14.8mg of iron in 100 grams and pistachio has 4mg of iron.
Does sesame seeds or pistachio contain more potassium?
Both sesame seeds and pistachio are high in potassium. Pistachio has 110% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and pistachio has 1007mg of potassium.