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.
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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 | +122.2% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin B5Vitamin B5 | +1040% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +53.1% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 573kcal | 654kcal |
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| Protein | 17.73g | 15.23g |
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| Fats | 49.67g | 65.21g |
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| Vitamin C | 0mg | 1.3mg |
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| Net carbs | 11.65g | 7.01g |
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| Carbs | 23.45g | 13.71g |
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| Magnesium | 351mg | 158mg |
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| Calcium | 975mg | 98mg |
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| Potassium | 468mg | 441mg |
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| Iron | 14.55mg | 2.91mg |
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| Sugar | 0.3g | 2.61g |
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| Fiber | 11.8g | 6.7g |
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| Copper | 4.082mg | 1.586mg |
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| Zinc | 7.75mg | 3.09mg |
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| Starch | 0.06g |
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| Phosphorus | 629mg | 346mg |
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| Sodium | 11mg | 2mg |
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| Vitamin A | 9IU | 20IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.25mg | 0.7mg |
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| Manganese | 2.46mg | 3.414mg |
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| Selenium | 34.4µg | 4.9µg |
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| Vitamin B1 | 0.791mg | 0.341mg |
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| Vitamin B2 | 0.247mg | 0.15mg |
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| Vitamin B3 | 4.515mg | 1.125mg |
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| Vitamin B5 | 0.05mg | 0.57mg |
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| Vitamin B6 | 0.79mg | 0.537mg |
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| Vitamin K | 0µg | 2.7µg |
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| Folate | 97µg | 98µg |
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| Choline | 25.6mg | 39.2mg |
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| Saturated Fat | 6.957g | 6.126g |
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| Monounsaturated Fat | 18.759g | 8.933g |
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| Polyunsaturated fat | 21.773g | 47.174g |
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| Tryptophan | 0.388mg | 0.17mg |
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| Threonine | 0.736mg | 0.596mg |
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| Isoleucine | 0.763mg | 0.625mg |
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| Leucine | 1.358mg | 1.17mg |
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| Lysine | 0.569mg | 0.424mg |
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| Methionine | 0.586mg | 0.236mg |
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| Phenylalanine | 0.94mg | 0.711mg |
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| Valine | 0.99mg | 0.753mg |
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| Histidine | 0.522mg | 0.391mg |
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| Fructose | 0.09g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
47%
32%
Minerals Daily Need Coverage Score
348%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 0.831g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 2.31g)
Which food is cheaper?
Sesame is cheaper (difference - $1)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.