Pumpkin Seeds vs Sesame Seeds: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Sesame Seeds is generally healthier
Sesame Seeds comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more fiber (11.8g vs 6.5g), less sugar (0.3g vs 1.1g), less sodium (11mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pumpkin Seeds
559 kcal
More Protein
Pumpkin Seeds
19g
More Fiber
Sesame Seeds
11.8g
Less Sugar
Sesame Seeds
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pumpkin Seeds | Sesame Seeds | Difference |
|---|---|---|---|
| Calories | 559kcal✓ | 563kcal | -4.0kcal |
| Protein | 19g✓ | 17g | +2.0g |
| Carbohydrates | 11g✓ | 23g | -12.0g |
| Fat | 49g✓ | 50g | -1.0g |
| Fiber | 6.5g | 11.8g✓ | -5.3g |
| Sugar | 1.1g | 0.3g✓ | +0.8g |
| Sodium | 18mg | 11mg✓ | +7.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pumpkin Seeds
Sesame Seeds
Diet Compatibility
Pumpkin Seeds
Sesame Seeds
When to Choose Pumpkin Seeds
- ✓Lower in calories (559 vs 563)
- ✓Higher in protein (19g vs 17g)
- ✓Lower in carbs (11g vs 23g)
Common Uses
When to Choose Sesame Seeds
- ✓More fiber (11.8g vs 6.5g)
- ✓Less sugar (0.3g vs 1.1g)
- ✓Lower sodium (11mg vs 18mg)
Common Uses
Pumpkin Seeds vs Sesame Seeds: Nutritional Analysis
Sesame Seeds is more calorie-dense at 563 calories per 100g compared to 559 for Pumpkin Seeds, a difference of 4 calories. On the protein front, Pumpkin Seeds delivers more with 19g per 100g versus 17g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pumpkin Seeds and Sesame Seeds tell different nutritional stories. Pumpkin Seeds provides 11g of carbohydrates, 49g of fat, and 6.5g of fiber per 100g, while Sesame Seeds contains 23g carbs, 50g fat, and 11.8g fiber. The higher fiber content in Sesame Seeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pumpkin Seeds contains 1.1g while Sesame Seeds has 0.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Pumpkin Seeds is the lower-calorie choice at 559 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pumpkin Seeds provides more protein (19g/100g), supporting muscle repair and growth.
- For sustained energy: Sesame Seeds offers more fiber (11.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pumpkin Seeds or Sesame Seeds?
Sesame Seeds has more calories with 563 kcal per 100g, compared to Pumpkin Seeds with 559 kcal. That's a difference of 4 calories per 100g serving.
Is Pumpkin Seeds healthier than Sesame Seeds?
Based on our nutritional analysis, Sesame Seeds is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Sesame Seeds has 563 calories, 17g protein, and 11.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pumpkin Seeds and Sesame Seeds?
Pumpkin Seeds has more protein with 19g per 100g, compared to Sesame Seeds with 17g. Pumpkin Seeds provides 2.0g more protein per 100g serving.
Which is better for weight loss, Pumpkin Seeds or Sesame Seeds?
For weight loss, Pumpkin Seeds is the better choice with only 559 calories per 100g compared to 563 calories in Sesame Seeds. Sesame Seeds also offers 11.8g of fiber per 100g, which helps you feel fuller longer.
Does Pumpkin Seeds or Sesame Seeds have fewer carbs?
Pumpkin Seeds has fewer carbs with 11g per 100g, compared to Sesame Seeds with 23g. If you're following a low-carb diet, Pumpkin Seeds is the better option with 12.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.