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
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Calcium
+894.9%
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Iron
+400%
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Magnesium
+122.2%
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Phosphorus
+81.8%
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Zinc
+150.8%
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Copper
+157.4%
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Selenium
+602%
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Sodium
-81.8%
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Manganese
+38.8%
Equal in Potassium - 441
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Calcium
+894.9%
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Iron
+400%
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Magnesium
+122.2%
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Phosphorus
+81.8%
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Zinc
+150.8%
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Copper
+157.4%
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Selenium
+602%
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Sodium
-81.8%
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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.
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Vitamin B1
+132%
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Vitamin B2
+64.7%
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Vitamin B3
+301.3%
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Vitamin B6
+47.1%
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Vitamin A
+122.2%
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Vitamin E
+180%
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Vitamin C
+∞%
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Vitamin B5
+1040%
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Vitamin K
+∞%
Equal in Folate - 98
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Vitamin B1
+132%
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Vitamin B2
+64.7%
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Vitamin B3
+301.3%
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Vitamin B6
+47.1%
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Vitamin A
+122.2%
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Vitamin E
+180%
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Vitamin C
+∞%
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Vitamin B5
+1040%
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Vitamin K
+∞%
Equal in Folate - 98
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+16.4%
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Carbs
+71%
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Water
+15.2%
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Other
+150.6%
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Fats
+31.3%
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Protein
+16.4%
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Carbs
+71%
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Water
+15.2%
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Other
+150.6%
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Fats
+31.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+110%
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Saturated Fat
-11.9%
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Polyunsaturated fat
+116.7%
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Monounsaturated Fat
+110%
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Saturated Fat
-11.9%
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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.
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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 |
Net carbs | 11.65g | 7.01g |
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Protein | 17.73g | 15.23g |
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Fats | 49.67g | 65.21g |
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Carbs | 23.45g | 13.71g |
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Calories | 573kcal | 654kcal |
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Starch | 0.06g |
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Fructose | 0.09g |
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Sugar | 0.3g | 2.61g |
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Fiber | 11.8g | 6.7g |
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Calcium | 975mg | 98mg |
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Iron | 14.55mg | 2.91mg |
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Magnesium | 351mg | 158mg |
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Phosphorus | 629mg | 346mg |
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Potassium | 468mg | 441mg |
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Sodium | 11mg | 2mg |
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Zinc | 7.75mg | 3.09mg |
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Copper | 4.082mg | 1.586mg |
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Manganese | 2.46mg | 3.414mg |
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Selenium | 34.4µg | 4.9µg |
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Vitamin A | 9IU | 20IU |
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Vitamin A RAE | 0µg | 1µg |
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Vitamin E | 0.25mg | 0.7mg |
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Vitamin C | 0mg | 1.3mg |
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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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Folate | 97µg | 98µg |
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Vitamin K | 0µg | 2.7µg |
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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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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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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories 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
50%

33%

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.