Seeds, pumpkin seeds (pepitas), raw vs Seeds, sesame seed kernels, dried (decorticated)
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, sesame seed kernels, dried (decorticated)
631 kcal
Calories
554 kcal
631 kcal
Protein
29.9 g
20.5 g
Carbs
18.7 g
11.7 g
Fiber
5.1 g
11.6 g
Sugars
~
0.5 g
Fat
40.0 g
61.2 g
Sodium
0 mg
47 mg
Key takeaways
- Seeds, pumpkin seeds (pepitas), raw has 12% fewer calories (554 kcal vs 631 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 20.5 g).
- Seeds, sesame seed kernels, dried (decorticated) has fewer carbs (11.7 g vs 18.7 g).
- Seeds, sesame seed kernels, dried (decorticated) has more fiber (11.6 g vs 5.1 g).
- Seeds, pumpkin seeds (pepitas), raw has less fat (40.0 g vs 61.2 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Calories | 554 kcal | 631 kcal |
| Protein | 29.9 g | 20.5 g |
| Total Fat | 40.0 g | 61.2 g |
| Total Carbohydrate | 18.7 g | 11.7 g |
| Dietary Fiber | 5.1 g | 11.6 g |
| Total Sugars | ~ | 0.5 g |
| Water | 6.6 g | 3.8 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Total Carbohydrate | 18.7 g | 11.7 g |
| Dietary Fiber | 5.1 g | 11.6 g |
| Total Sugars | ~ | 0.5 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Total Fat | 40.0 g | 61.2 g |
| Saturated Fat | ~ | 9.1 g |
| Monounsaturated Fat | ~ | 23.9 g |
| Polyunsaturated Fat | ~ | 25.5 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 263.0 mg |
| Omega-6 Fatty Acids | ~ | 25,227.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Protein | 29.9 g | 20.5 g |
| Histidine | ~ | 550.0 mg |
| Isoleucine | ~ | 750.0 mg |
| Leucine | ~ | 1,500.0 mg |
| Lysine | ~ | 650.0 mg |
| Methionine | ~ | 880.0 mg |
| Phenylalanine | ~ | 940.0 mg |
| Threonine | ~ | 730.0 mg |
| Tryptophan | ~ | 330.0 mg |
| Valine | ~ | 980.0 mg |
| Alanine | ~ | 990.0 mg |
| Arginine | ~ | 3,250.0 mg |
| Aspartic Acid | ~ | 2,070.0 mg |
| Cystine | ~ | 440.0 mg |
| Glutamic Acid | ~ | 4,600.0 mg |
| Glycine | ~ | 1,090.0 mg |
| Proline | ~ | 1,040.0 mg |
| Serine | ~ | 1,200.0 mg |
| Tyrosine | ~ | 790.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Vitamin A (RAE) | ~ | 3.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 1.7 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | ~ | 0.7 mg |
| Riboflavin (B2) | ~ | 0.1 mg |
| Niacin (B3) | ~ | 5.8 mg |
| Vitamin B6 | ~ | 0.4 mg |
| Folate (B9) | ~ | 115.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.3 mg |
| Choline | ~ | 25.6 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Calcium | 37.4 mg | 60.0 mg |
| Iron | 8.4 mg | 6.4 mg |
| Magnesium | 499.7 mg | 345.0 mg |
| Phosphorus | 1,150.0 mg | 667.0 mg |
| Potassium | 691.2 mg | 370.0 mg |
| Sodium | 0.0 mg | 47.0 mg |
| Zinc | 6.3 mg | 6.7 mg |
| Copper | 1.2 mg | 1.4 mg |
| Manganese | 4.1 mg | 1.4 mg |
| Selenium | 20.5 mcg | 34.4 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 53.0 mg |
| Stigmasterol | ~ | 22.0 mg |
| Beta-sitosterol | ~ | 232.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.8 g | 2.9 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, dried (decorticated)?
Seeds, pumpkin seeds (pepitas), raw has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 631 kcal for Seeds, sesame seed kernels, dried (decorticated) per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, dried (decorticated)?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 20.5 g for Seeds, sesame seed kernels, dried (decorticated) per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, dried (decorticated)?
Seeds, sesame seed kernels, dried (decorticated) has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 11.6 g for Seeds, sesame seed kernels, dried (decorticated) per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, dried (decorticated) 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.