Seeds, pumpkin seeds (pepitas), raw vs Seeds, sesame seed kernels, toasted, with salt added (decorticated)
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Seeds, sesame seed kernels, toasted, with salt added (decorticated)
567 kcal
Calories
554 kcal
567 kcal
Protein
29.9 g
17.0 g
Carbs
18.7 g
26.0 g
Fiber
5.1 g
16.9 g
Sugars
~
0.5 g
Fat
40.0 g
48.0 g
Sodium
0 mg
588 mg
Key takeaways
- Seeds, pumpkin seeds (pepitas), raw has 2% fewer calories (554 kcal vs 567 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 26.0 g).
- Seeds, sesame seed kernels, toasted, with salt added (decorticated) has more fiber (16.9 g vs 5.1 g).
- Seeds, pumpkin seeds (pepitas), raw has less fat (40.0 g vs 48.0 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| Calories | 554 kcal | 567 kcal |
| Protein | 29.9 g | 17.0 g |
| Total Fat | 40.0 g | 48.0 g |
| Total Carbohydrate | 18.7 g | 26.0 g |
| Dietary Fiber | 5.1 g | 16.9 g |
| Total Sugars | ~ | 0.5 g |
| Water | 6.6 g | 5.0 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| Total Carbohydrate | 18.7 g | 26.0 g |
| Dietary Fiber | 5.1 g | 16.9 g |
| Total Sugars | ~ | 0.5 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| Total Fat | 40.0 g | 48.0 g |
| Saturated Fat | ~ | 6.7 g |
| Monounsaturated Fat | ~ | 18.1 g |
| Polyunsaturated Fat | ~ | 21.0 g |
| Omega-3 Fatty Acids | ~ | 363.0 mg |
| Omega-6 Fatty Acids | ~ | 20,654.0 mg |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| Protein | 29.9 g | 17.0 g |
| Histidine | ~ | 499.0 mg |
| Isoleucine | ~ | 730.0 mg |
| Leucine | ~ | 1,299.0 mg |
| Lysine | ~ | 544.0 mg |
| Methionine | ~ | 560.0 mg |
| Phenylalanine | ~ | 899.0 mg |
| Threonine | ~ | 704.0 mg |
| Tryptophan | ~ | 371.0 mg |
| Valine | ~ | 947.0 mg |
| Alanine | ~ | 886.0 mg |
| Arginine | ~ | 2,515.0 mg |
| Aspartic Acid | ~ | 1,574.0 mg |
| Cystine | ~ | 342.0 mg |
| Glutamic Acid | ~ | 3,782.0 mg |
| Glycine | ~ | 1,162.0 mg |
| Proline | ~ | 774.0 mg |
| Serine | ~ | 925.0 mg |
| Tyrosine | ~ | 710.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| 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) | ~ | 5.4 mg |
| Vitamin B6 | ~ | 0.1 mg |
| Folate (B9) | ~ | 96.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.7 mg |
| Choline | ~ | 25.6 mg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| Calcium | 37.4 mg | 131.0 mg |
| Iron | 8.4 mg | 7.8 mg |
| Magnesium | 499.7 mg | 346.0 mg |
| Phosphorus | 1,150.0 mg | 774.0 mg |
| Potassium | 691.2 mg | 406.0 mg |
| Sodium | 0.0 mg | 588.0 mg |
| Zinc | 6.3 mg | 10.2 mg |
| Copper | 1.2 mg | 1.5 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, toasted, with salt added (decorticated) |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Seeds, sesame seed kernels, toasted, with salt added (decorticated) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 4.8 g | 4.0 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, toasted, with salt added (decorticated)?
Seeds, pumpkin seeds (pepitas), raw has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 567 kcal for Seeds, sesame seed kernels, toasted, with salt added (decorticated) per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, toasted, with salt added (decorticated)?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 17.0 g for Seeds, sesame seed kernels, toasted, with salt added (decorticated) per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, toasted, with salt added (decorticated)?
Seeds, sesame seed kernels, toasted, with salt added (decorticated) has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 16.9 g for Seeds, sesame seed kernels, toasted, with salt added (decorticated) per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Seeds, sesame seed kernels, toasted, with salt added (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.