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  6. Sesame vs. Walnut

Sesame vs. Walnut — In-Depth Nutrition Comparison

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How are Sesame and Walnut different?

  • Sesame is richer in Copper, Iron, Calcium, Selenium, Magnesium, Zinc, Phosphorus, Vitamin B1, and Vitamin B3, while Walnut is higher in Manganese.
  • Sesame covers your daily need of Copper 277% more than Walnut.
  • Sesame contains 10 times more Calcium than Walnut. Sesame contains 975mg of Calcium, while Walnut contains 98mg.

Seeds, sesame seeds, whole, dried and Nuts, walnuts, english types were used in this article.

Infographic

Sesame vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
8
:
2
Walnut
Walnut
Contains more Calcium +894.9%
Contains more Iron +400%
Contains more Magnesium +122.2%
Contains more Phosphorus +81.8%
Contains more Zinc +150.8%
Contains more Copper +157.4%
Contains more Selenium +602%
Contains less Sodium -81.8%
Contains more Manganese +38.8%
Equal in Potassium - 441
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +894.9%
Contains more Iron +400%
Contains more Magnesium +122.2%
Contains more Phosphorus +81.8%
Contains more Zinc +150.8%
Contains more Copper +157.4%
Contains more Selenium +602%
Contains less Sodium -81.8%
Contains more Manganese +38.8%
Equal in Potassium - 441

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
4
:
6
Walnut
Walnut
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +301.3%
Contains more Vitamin B6 +47.1%
Contains more Vitamin A +122.2%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1040%
Contains more Vitamin K +∞%
Equal in Folate - 98
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +301.3%
Contains more Vitamin B6 +47.1%
Contains more Vitamin A +122.2%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1040%
Contains more Vitamin K +∞%
Equal in Folate - 98

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
4
:
1
Walnut
Walnut
Contains more Protein +16.4%
Contains more Carbs +71%
Contains more Water +15.2%
Contains more Other +150.6%
Contains more Fats +31.3%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +16.4%
Contains more Carbs +71%
Contains more Water +15.2%
Contains more Other +150.6%
Contains more Fats +31.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
1
:
2
Walnut
Walnut
Contains more Monounsaturated Fat +110%
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +116.7%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains more Monounsaturated Fat +110%
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +116.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Walnut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Walnut Opinion
Net carbs 11.65g 7.01g Sesame
Protein 17.73g 15.23g Sesame
Fats 49.67g 65.21g Walnut
Carbs 23.45g 13.71g Sesame
Calories 573kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0.3g 2.61g Sesame
Fiber 11.8g 6.7g Sesame
Calcium 975mg 98mg Sesame
Iron 14.55mg 2.91mg Sesame
Magnesium 351mg 158mg Sesame
Phosphorus 629mg 346mg Sesame
Potassium 468mg 441mg Sesame
Sodium 11mg 2mg Walnut
Zinc 7.75mg 3.09mg Sesame
Copper 4.082mg 1.586mg Sesame
Manganese 2.46mg 3.414mg Walnut
Selenium 34.4µg 4.9µg Sesame
Vitamin A 9IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.25mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.791mg 0.341mg Sesame
Vitamin B2 0.247mg 0.15mg Sesame
Vitamin B3 4.515mg 1.125mg Sesame
Vitamin B5 0.05mg 0.57mg Walnut
Vitamin B6 0.79mg 0.537mg Sesame
Folate 97µg 98µg Walnut
Vitamin K 0µg 2.7µg Walnut
Tryptophan 0.388mg 0.17mg Sesame
Threonine 0.736mg 0.596mg Sesame
Isoleucine 0.763mg 0.625mg Sesame
Leucine 1.358mg 1.17mg Sesame
Lysine 0.569mg 0.424mg Sesame
Methionine 0.586mg 0.236mg Sesame
Phenylalanine 0.94mg 0.711mg Sesame
Valine 0.99mg 0.753mg Sesame
Histidine 0.522mg 0.391mg Sesame
Saturated Fat 6.957g 6.126g Walnut
Monounsaturated Fat 18.759g 8.933g Sesame
Polyunsaturated fat 21.773g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
33%
Walnut
Minerals Daily Need Coverage Score
348%
Sesame
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 0.831g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 2.31g)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $1)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.