Pine Nuts vs Sesame Seeds

Per 100 g, Pine Nuts has 593 kcal and 12.7 g protein, while Sesame Seeds has 522 kcal and 21.1 g protein.

Pine Nuts

593
kcal per 100 g
12.7 g protein

Sesame Seeds

522
kcal per 100 g
21.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Pine Nuts Sesame Seeds Difference
Calories Fewer calories for the same weight 593 kcal 522 kcal better 12%
Protein More protein helps with fullness and muscle 12.7 g 21.1 g better 40%
Carbs Lower carbs suits low-carb and diabetic diets 26.7 g 10 g better 63%
Fat Lower fat means lower calorie density 48.7 g 43.3 g better 11%
Fiber More fibre improves fullness and digestion 3.7 g 16.7 g better 78%
Sugar Less sugar means a gentler blood-sugar response 4.7 g 1.1 g better 77%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Sesame Seeds

Sesame Seeds is the lighter choice at 522 kcal per 100 g against 593 for Pine Nuts — about 12% fewer calories for the same weight on your plate. That does not make Pine Nuts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Sesame Seeds

Sesame Seeds is the stronger protein source, with 21.1 g per 100 g against 12.7 g for Pine Nuts. To match that from Pine Nuts you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Pine Nuts vs Sesame Seeds — common questions

Pine Nuts has more calories — about 593 kcal per 100 g compared with 522 kcal for Sesame Seeds.

Sesame Seeds has more protein — 21.1 g per 100 g against 12.7 g for Pine Nuts.

Sesame Seeds is the lighter choice at 522 kcal per 100 g against 593 for Pine Nuts — about 12% fewer calories for the same weight on your plate. That does not make Pine Nuts a bad food; it means the portion has to be smaller to fit the same calorie budget.

Sesame Seeds is the stronger protein source, with 21.1 g per 100 g against 12.7 g for Pine Nuts. To match that from Pine Nuts you would have to eat roughly 1.7 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 1116 kcal and 33.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Sesame Seeds has the edge, mainly on calorie density. Per 100 g, Pine Nuts has 593 kcal and 12.7 g protein, while Sesame Seeds has 522 kcal and 21.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Pine Nuts nutrition & serving sizes
Full Sesame Seeds nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.