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Walnut vs. Sesame — In-Depth Nutrition Comparison

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How are Walnut and Sesame different?

  • Walnut is richer in Manganese, while Sesame is higher in Copper, Iron, Calcium, Selenium, Magnesium, Zinc, Phosphorus, Vitamin B1, and Vitamin B3.
  • Sesame covers your daily need of Copper 277% more than Walnut.

Nuts, walnuts, english and Seeds, sesame seeds, whole, dried types were used in this article.

Infographic

Walnut vs Sesame 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
2
:
8
Sesame
Contains less Sodium -81.8%
Contains more Manganese +38.8%
Contains more Calcium +894.9%
Contains more Iron +400%
Contains more Magnesium +122.2%
Contains more Phosphorus +81.8%
Contains more Zinc +150.8%
Contains more Copper +157.4%
Contains more Selenium +602%
Equal in Potassium - 468
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains less Sodium -81.8%
Contains more Manganese +38.8%
Contains more Calcium +894.9%
Contains more Iron +400%
Contains more Magnesium +122.2%
Contains more Phosphorus +81.8%
Contains more Zinc +150.8%
Contains more Copper +157.4%
Contains more Selenium +602%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
6
:
4
Sesame
Contains more Vitamin A +122.2%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
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%
Equal in Folate - 97
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +122.2%
Contains more Vitamin E +180%
Contains more Vitamin C +∞%
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%
Equal in Folate - 97

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
:
4
Sesame
Contains more Fats +31.3%
Contains more Protein +16.4%
Contains more Carbs +71%
Contains more Water +15.2%
Contains more Other +150.6%
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Fats +31.3%
Contains more Protein +16.4%
Contains more Carbs +71%
Contains more Water +15.2%
Contains more Other +150.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
:
1
Sesame
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +116.7%
Contains more Monounsaturated Fat +110%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -11.9%
Contains more Polyunsaturated fat +116.7%
Contains more Monounsaturated Fat +110%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Sesame
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Sesame Opinion
Net carbs 7.01g 11.65g Sesame
Protein 15.23g 17.73g Sesame
Fats 65.21g 49.67g Walnut
Carbs 13.71g 23.45g Sesame
Calories 654kcal 573kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 0.3g Sesame
Fiber 6.7g 11.8g Sesame
Calcium 98mg 975mg Sesame
Iron 2.91mg 14.55mg Sesame
Magnesium 158mg 351mg Sesame
Phosphorus 346mg 629mg Sesame
Potassium 441mg 468mg Sesame
Sodium 2mg 11mg Walnut
Zinc 3.09mg 7.75mg Sesame
Copper 1.586mg 4.082mg Sesame
Manganese 3.414mg 2.46mg Walnut
Selenium 4.9µg 34.4µg Sesame
Vitamin A 20IU 9IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.25mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.791mg Sesame
Vitamin B2 0.15mg 0.247mg Sesame
Vitamin B3 1.125mg 4.515mg Sesame
Vitamin B5 0.57mg 0.05mg Walnut
Vitamin B6 0.537mg 0.79mg Sesame
Folate 98µg 97µg Walnut
Vitamin K 2.7µg 0µg Walnut
Tryptophan 0.17mg 0.388mg Sesame
Threonine 0.596mg 0.736mg Sesame
Isoleucine 0.625mg 0.763mg Sesame
Leucine 1.17mg 1.358mg Sesame
Lysine 0.424mg 0.569mg Sesame
Methionine 0.236mg 0.586mg Sesame
Phenylalanine 0.711mg 0.94mg Sesame
Valine 0.753mg 0.99mg Sesame
Histidine 0.391mg 0.522mg Sesame
Saturated Fat 6.126g 6.957g Walnut
Monounsaturated Fat 8.933g 18.759g Sesame
Polyunsaturated fat 47.174g 21.773g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Walnut
50%
Sesame
Minerals Daily Need Coverage Score
152%
Walnut
348%
Sesame

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 - 0)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.