Pumpkin SeedsVSSesame Seeds (Whole)
Pumpkin Seeds has 12.5g more protein per 100g than Sesame Seeds (Whole) — 30.2g vs 17.7g per 100g (USDA). For those watching their calorie intake, Pumpkin Seeds offers only 559 calories per 100g compared to 573 calories in Sesame Seeds (Whole). In terms of protein efficiency (protein per calorie), Pumpkin Seeds delivers more protein for fewer calories, making it an efficient protein source.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Pumpkin Seeds | Sesame Seeds (Whole) |
|---|---|---|
| Protein | 30.2 g | 17.7 g |
| Calories | 559 kcal | 573 kcal |
| Total fat | 49.0 g | 49.7 g |
| Carbohydrates | 10.7 g | 23.4 g |
Pumpkin Seeds
Sesame Seeds (Whole)
How does Pumpkin Seeds compare to Sesame Seeds (Whole)?
Pumpkin Seeds has 12.5g more protein per 100g than Sesame Seeds (Whole) — 30.2g vs 17.7g per 100g (USDA). For those watching their calorie intake, Pumpkin Seeds offers only 559 calories per 100g compared to 573 calories in Sesame Seeds (Whole). In terms of protein efficiency (protein per calorie), Pumpkin Seeds delivers more protein for fewer calories, making it an efficient protein source.
Which food fits which goal?
Muscle Building & Recovery
Pumpkin SeedsWith 30.2g of protein per 100g, Pumpkin Seeds provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Pumpkin SeedsAt only 559 calories per 100g, Pumpkin Seeds allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Pumpkin SeedsPumpkin Seeds offers the best protein-to-calorie ratio, delivering 30.2g of protein for just 559 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Pumpkin SeedsBoth are excellent plant-based options. Pumpkin Seeds edges ahead with 30.2g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Pumpkin SeedsWith only 10.7g of carbohydrates per 100g, Pumpkin Seeds fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Pumpkin SeedsFor everyday fitness enthusiasts seeking balanced nutrition, Pumpkin Seeds offers a good protein content at 30.2g with 559 calories, fitting well into most active lifestyle meal plans.