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 for 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.
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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.
| Contains more MagnesiumMagnesium | +122.2% |
| Contains more CalciumCalcium | +894.9% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +157.4% |
| Contains more ZincZinc | +150.8% |
| Contains more PhosphorusPhosphorus | +81.8% |
| Contains more SeleniumSelenium | +602% |
| Contains less SodiumSodium | -81.8% |
| Contains more ManganeseManganese | +38.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +132% |
| Contains more Vitamin B2Vitamin B2 | +64.7% |
| Contains more Vitamin B3Vitamin B3 | +301.3% |
| Contains more Vitamin B6Vitamin B6 | +47.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin B5Vitamin B5 | +1040% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +53.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 4.082mg | 1.586mg | 277% |
| Polyunsaturated fat | 21.773g | 47.174g | 169% |
| Iron | 14.55mg | 2.91mg | 146% |
| Calcium | 975mg | 98mg | 88% |
| Selenium | 34.4µg | 4.9µg | 54% |
| Magnesium | 351mg | 158mg | 46% |
| Zinc | 7.75mg | 3.09mg | 42% |
| Manganese | 2.46mg | 3.414mg | 41% |
| Phosphorus | 629mg | 346mg | 40% |
| Vitamin B1 | 0.791mg | 0.341mg | 38% |
| Monounsaturated fat | 18.759g | 8.933g | 25% |
| Fats | 49.67g | 65.21g | 24% |
| Vitamin B3 | 4.515mg | 1.125mg | 21% |
| Fiber | 11.8g | 6.7g | 20% |
| Vitamin B6 | 0.79mg | 0.537mg | 19% |
| Vitamin B5 | 0.05mg | 0.57mg | 10% |
| Vitamin B2 | 0.247mg | 0.15mg | 7% |
| Protein | 17.73g | 15.23g | 5% |
| Saturated fat | 6.957g | 6.126g | 4% |
| Calories | 573kcal | 654kcal | 4% |
| Vitamin E | 0.25mg | 0.7mg | 3% |
| Carbs | 23.45g | 13.71g | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Choline | 25.6mg | 39.2mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Potassium | 468mg | 441mg | 1% |
| Net carbs | 11.65g | 7.01g | N/A |
| Sugar | 0.3g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 11mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Folate | 97µg | 98µg | 0% |
| Tryptophan | 0.388mg | 0.17mg | 0% |
| Threonine | 0.736mg | 0.596mg | 0% |
| Isoleucine | 0.763mg | 0.625mg | 0% |
| Leucine | 1.358mg | 1.17mg | 0% |
| Lysine | 0.569mg | 0.424mg | 0% |
| Methionine | 0.586mg | 0.236mg | 0% |
| Phenylalanine | 0.94mg | 0.711mg | 0% |
| Valine | 0.99mg | 0.753mg | 0% |
| Histidine | 0.522mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.4% |
| Contains more CarbsCarbs | +71% |
| Contains more WaterWater | +15.2% |
| Contains more OtherOther | +150.6% |
| Contains more FatsFats | +31.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +110% |
| Contains less Sat. FatSaturated fat | -11.9% |
| Contains more Poly. FatPolyunsaturated fat | +116.7% |
