Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more protein (30g vs 18g) per 100g.
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more fiber (12g vs 6.1g) and more iron (14mg vs 8.9mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Black Sesame Seeds | Winner |
|---|---|---|---|
| Calories | 539.3 | 577.8 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 17.8g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 23.3g | |
| Fiber | 6.1g | 12.2g | 🏆 Black Sesame Seeds |
| Total Fat | 46.4g | 50g |
Key Vitamins & Minerals
Iron
🏆 Black Sesame Seeds has 62% more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
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
Pumpkin Seeds (Pepitas): Moderate
Black Sesame Seeds: Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Black Sesame Seeds: Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Black Sesame Seeds: Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Black Sesame Seeds: Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Black Sesame Seeds are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more protein (30g vs 18g) per 100g.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more fiber (12g vs 6.1g) and more iron (14mg vs 8.9mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Black Sesame Seeds in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Black Sesame Seeds fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
