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
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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" chart 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%
Contains
less
Sodium
-81.8%
Equal in Potassium - 441
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Calcium
+894.9%
Contains
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Iron
+400%
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Magnesium
+122.2%
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Phosphorus
+81.8%
Contains
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Zinc
+150.8%
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Copper
+157.4%
Contains
less
Sodium
-81.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Contains
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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%
Contains
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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
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
| Nutrient | |
|
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 | g | 0.06g |
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| Fructose | g | 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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| Vitamin A | 9IU | 20IU |
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| Vitamin E | 0.25mg | 0.7mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| 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 B12 | 0µg | 0µg | |
| 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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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| 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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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
33
Mineral Summary Score
372
131
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 food.
Protein
106%
91%
Carbohydrates
23%
14%
Fats
229%
301%
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?
?
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.