Quick Summary
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 50g) per 100g.
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more protein (18g vs 9.3g) and more fiber (12g vs 9.6g) per 100g. It is also lower in calories (578 vs 700 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pecans (Raw) | Black Sesame Seeds | Winner |
|---|---|---|---|
| Calories | 700 | 577.8 | 🏆 Black Sesame Seeds |
| Protein | 9.3g | 17.8g | 🏆 Black Sesame Seeds |
| Carbohydrates | 13.9g | 23.3g | |
| Fiber | 9.6g | 12.2g | 🏆 Black Sesame Seeds |
| Total Fat | 72.9g | 50g |
Health Benefits Comparison
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Black Sesame Seeds Benefits
- Higher calcium than white sesame
- Excellent iron source (13% DV per tbsp)
- Sesamin and sesamolin anti-cancer compounds
- Traditional remedy for hair health
Practical Considerations
💰 Cost
Pecans (Raw): Moderate
Black Sesame Seeds: Moderate
🕒 Preparation
Pecans (Raw): Easy
Black Sesame Seeds: Easy
📦 Storage
Pecans (Raw): Refrigerate
Black Sesame Seeds: Refrigerate
🍽️ Versatility
Pecans (Raw): Very versatile
Black Sesame Seeds: Very versatile
The Bottom Line
Both Pecans (Raw) and Black Sesame Seeds are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 50g) per 100g.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more protein (18g vs 9.3g) and more fiber (12g vs 9.6g) per 100g. It is also lower in calories (578 vs 700 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pecans (Raw) and Black Sesame Seeds in Nutrivio
Compare how Pecans (Raw) and Black Sesame Seeds fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
