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Walnut vs Sesame - In-Depth Nutrition Comparison

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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 - 15)
Which food contains less Sugars?
Sesame
Sesame contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Walnut
33
Sesame
Mineral Summary Score
80
Walnut
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
1
:
7
Sesame
Contains less Sodium -81.8%
Contains more Iron +400%
Contains more Calcium +894.9%
Contains more Magnesium +122.2%
Contains more Copper +157.4%
Contains more Zinc +150.8%
Contains more Phosphorus +81.8%
Equal in Potassium - 468
Contains less Sodium -81.8%
Contains more Iron +400%
Contains more Calcium +894.9%
Contains more Magnesium +122.2%
Contains more Copper +157.4%
Contains more Zinc +150.8%
Contains more Phosphorus +81.8%
Equal in Potassium - 468

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
5
:
4
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +180%
Contains more Vitamin B5 +1040%
Contains more Vitamin K +∞%
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 C +∞%
Contains more Vitamin A +122.2%
Contains more Vitamin E +180%
Contains more Vitamin B5 +1040%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +132%
Contains more Vitamin B2 +64.7%
Contains more Vitamin B3 +301.3%
Contains more Vitamin B6 +47.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
91%
Walnut
106%
Sesame
Carbohydrates
14%
Walnut
23%
Sesame
Fats
301%
Walnut
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Sesame Opinion
Calories 654 573 Walnut
Protein 15.23 17.73 Sesame
Fats 65.21 49.67 Walnut
Vitamin C 1.3 0 Walnut
Carbs 13.71 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 14.55 Sesame
Calcium 98 975 Sesame
Potassium 441 468 Sesame
Magnesium 158 351 Sesame
Sugars 2.61 0.3 Walnut
Fiber 6.7 11.8 Sesame
Copper 1.586 4.082 Sesame
Zinc 3.09 7.75 Sesame
Starch 0.06 Walnut
Phosphorus 346 629 Sesame
Sodium 2 11 Walnut
Vitamin A 20 9 Walnut
Vitamin E 0.7 0.25 Walnut
Vitamin D 0 0
Vitamin B1 0.341 0.791 Sesame
Vitamin B2 0.15 0.247 Sesame
Vitamin B3 1.125 4.515 Sesame
Vitamin B5 0.57 0.05 Walnut
Vitamin B6 0.537 0.79 Sesame
Vitamin B12 0 0
Vitamin K 2.7 0 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 6.126 6.957 Walnut
Monounsaturated Fat 8.933 18.759 Sesame
Polyunsaturated fat 47.174 21.773 Walnut
Tryptophan 0.17 0.388 Sesame
Threonine 0.596 0.736 Sesame
Isoleucine 0.625 0.763 Sesame
Leucine 1.17 1.358 Sesame
Lysine 0.424 0.569 Sesame
Methionine 0.236 0.586 Sesame
Phenylalanine 0.711 0.94 Sesame
Valine 0.753 0.99 Sesame
Histidine 0.391 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.