Seeds, pumpkin seeds (pepitas), raw vs Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
594 kcal
Calories
554 kcal
594 kcal
Protein
29.9 g
17.0 g
Carbs
18.7 g
21.2 g
Fiber
5.1 g
9.3 g
Sugars
~
0.5 g
Fat
40.0 g
53.8 g
Sodium
0 mg
115 mg
Key takeaways
- Seeds, pumpkin seeds (pepitas), raw has 7% fewer calories (554 kcal vs 594 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 17.0 g).
- Seeds, pumpkin seeds (pepitas), raw has fewer carbs (18.7 g vs 21.2 g).
- Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) has more fiber (9.3 g vs 5.1 g).
- Seeds, pumpkin seeds (pepitas), raw has less fat (40.0 g vs 53.8 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Calories | 554 kcal | 594 kcal |
| Protein | 29.9 g | 17.0 g |
| Total Fat | 40.0 g | 53.8 g |
| Total Carbohydrate | 18.7 g | 21.2 g |
| Dietary Fiber | 5.1 g | 9.3 g |
| Total Sugars | ~ | 0.5 g |
| Water | 6.6 g | 3.1 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Total Carbohydrate | 18.7 g | 21.2 g |
| Dietary Fiber | 5.1 g | 9.3 g |
| Total Sugars | ~ | 0.5 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Total Fat | 40.0 g | 53.8 g |
| Saturated Fat | ~ | 7.5 g |
| Monounsaturated Fat | ~ | 20.3 g |
| Polyunsaturated Fat | ~ | 23.6 g |
| Omega-3 Fatty Acids | ~ | 407.0 mg |
| Omega-6 Fatty Acids | ~ | 23,133.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Protein | 29.9 g | 17.0 g |
| Histidine | ~ | 500.0 mg |
| Isoleucine | ~ | 731.0 mg |
| Leucine | ~ | 1,302.0 mg |
| Lysine | ~ | 545.0 mg |
| Methionine | ~ | 561.0 mg |
| Phenylalanine | ~ | 901.0 mg |
| Threonine | ~ | 706.0 mg |
| Tryptophan | ~ | 372.0 mg |
| Valine | ~ | 950.0 mg |
| Alanine | ~ | 889.0 mg |
| Arginine | ~ | 2,521.0 mg |
| Aspartic Acid | ~ | 1,578.0 mg |
| Cystine | ~ | 343.0 mg |
| Glutamic Acid | ~ | 3,792.0 mg |
| Glycine | ~ | 1,165.0 mg |
| Proline | ~ | 776.0 mg |
| Serine | ~ | 927.0 mg |
| Tyrosine | ~ | 712.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Vitamin A (RAE) | ~ | 3.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.3 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | ~ | 1.2 mg |
| Riboflavin (B2) | ~ | 0.5 mg |
| Niacin (B3) | ~ | 5.5 mg |
| Vitamin B6 | ~ | 0.1 mg |
| Folate (B9) | ~ | 98.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Choline | ~ | 25.8 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Calcium | 37.4 mg | 426.0 mg |
| Iron | 8.4 mg | 9.0 mg |
| Magnesium | 499.7 mg | 95.0 mg |
| Phosphorus | 1,150.0 mg | 732.0 mg |
| Potassium | 691.2 mg | 414.0 mg |
| Sodium | 0.0 mg | 115.0 mg |
| Zinc | 6.3 mg | 4.6 mg |
| Copper | 1.2 mg | 1.6 mg |
| Manganese | 4.1 mg | 1.5 mg |
| Selenium | 20.5 mcg | 34.4 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.8 g | 5.0 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)?
Seeds, pumpkin seeds (pepitas), raw has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 594 kcal for Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 17.0 g for Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)?
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 9.3 g for Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) healthier?
Seeds, pumpkin seeds (pepitas), raw is lower in calories, and Seeds, pumpkin seeds (pepitas), raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.