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.

Sesame

Walnut

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%

~equal in Potassium ~441mg

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.

Sesame

Walnut

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	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~98µg

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%
Calories	573kcal	654kcal	4%
Saturated fat	6.957g	6.126g	4%
Carbs	23.45g	13.71g	3%
Vitamin E	0.25mg	0.7mg	3%
Vitamin K	0µg	2.7µg	2%
Choline	25.6mg	39.2mg	2%
Vitamin C	0mg	1.3mg	1%
Potassium	468mg	441mg	1%
Protein per 100 calories	3.1g	2.3g	N/A
Calories per 10 g protein	323kcal	429kcal	N/A
Weight per 100 calories	17g	15g	N/A
Unsaturated / Saturated Fat ratio	5.8	9.2	N/A
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%