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  6. Walnut vs. Sesame

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 for 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
Infographic link

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
Walnut
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Sesame
Sesame
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains less SodiumSodium -81.8%
Contains more ManganeseManganese +38.8%
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%
~equal in Potassium ~468mg

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
Walnut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Sesame
Sesame
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
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 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~97µg

All nutrients comparison - raw data values

Nutrient Walnut Sesame DV% diff.
Copper 1.586mg 4.082mg 277%
Polyunsaturated fat 47.174g 21.773g 169%
Iron 2.91mg 14.55mg 146%
Calcium 98mg 975mg 88%
Selenium 4.9µg 34.4µg 54%
Magnesium 158mg 351mg 46%
Zinc 3.09mg 7.75mg 42%
Manganese 3.414mg 2.46mg 41%
Phosphorus 346mg 629mg 40%
Vitamin B1 0.341mg 0.791mg 38%
Monounsaturated fat 8.933g 18.759g 25%
Fats 65.21g 49.67g 24%
Vitamin B3 1.125mg 4.515mg 21%
Fiber 6.7g 11.8g 20%
Vitamin B6 0.537mg 0.79mg 19%
Vitamin B5 0.57mg 0.05mg 10%
Vitamin B2 0.15mg 0.247mg 7%
Protein 15.23g 17.73g 5%
Calories 654kcal 573kcal 4%
Saturated fat 6.126g 6.957g 4%
Carbs 13.71g 23.45g 3%
Vitamin E 0.7mg 0.25mg 3%
Vitamin K 2.7µg 0µg 2%
Choline 39.2mg 25.6mg 2%
Vitamin C 1.3mg 0mg 1%
Potassium 441mg 468mg 1%
Protein per 100 calories 2.3g 3.1g N/A
Calories per 10 g protein 429kcal 323kcal N/A
Weight per 100 calories 15g 17g N/A
Unsaturated / Saturated Fat ratio 9.2 5.8 N/A
Net carbs 7.01g 11.65g N/A
Sugar 2.61g 0.3g N/A
Starch 0.06g 0%
Sodium 2mg 11mg 0%
Vitamin A 1µg 0µg 0%
Folate 98µg 97µg 0%
Tryptophan 0.17mg 0.388mg 0%
Threonine 0.596mg 0.736mg 0%
Isoleucine 0.625mg 0.763mg 0%
Leucine 1.17mg 1.358mg 0%
Lysine 0.424mg 0.569mg 0%
Methionine 0.236mg 0.586mg 0%
Phenylalanine 0.711mg 0.94mg 0%
Valine 0.753mg 0.99mg 0%
Histidine 0.391mg 0.522mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
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
Sesame
Sesame
4
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 FatsFats +31.3%
Contains more ProteinProtein +16.4%
Contains more CarbsCarbs +71%
Contains more WaterWater +15.2%
Contains more OtherOther +150.6%

Fat Type Comparison

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

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.