Ingredient swap
Pumpkin Seeds vs Sesame Seeds
Pumpkin Seeds has 30.2 g protein and 559 calories per 100 g; sesame seeds has 17.7 g and 573. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of pumpkin seeds (129 g) ≈ 1 cup of sesame seeds.
Side by side
| Per 100 g | Pumpkin Seeds | Sesame Seeds |
|---|---|---|
| Calories | 559 | 573 |
| Protein | 30.2 gbetter | 17.7 g |
| Carbs | 10.7 gbetter | 23.4 g |
| Fat | 49 g | 49.7 g |
| Fiber | 6 g | 11.8 gbetter |
| Sugar | 1.4 g | 0.3 gbetter |
| Sodium | 7 mgbetter | 11 mg |
| 1 cup weighs | 129 g | 144 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use sesame seeds instead of pumpkin seeds?
Swap by weight, not by cup: 1 cup of pumpkin seeds (129 g) ≈ 1 cup of sesame seeds.
Which has more protein?
Pumpkin Seeds, with 30.2 g per 100 g versus 17.7 g.
Which has fewer calories?
Pumpkin Seeds, with 559 calories per 100 g.