Sesame Seeds vs. Walnut
Nutrition comparison of Sesame Seeds and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and walnut:
- Both sesame seeds and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more thiamin and niacin, however, walnut contains more pantothenic acid.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and walnut are high in calories. Walnut has 16% more calories than sesame seed - sesame seed has 565 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, sesame seeds is heavier in carbs, lighter in fat and similar to walnut for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Walnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 17% | 8% |
| Fat | 72% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 47% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both sesame seeds and walnut are high in dietary fiber. Sesame seed has 109% more dietary fiber than walnut - sesame seed has 14g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Sesame seed has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and walnut are high in protein. Sesame seed has 11% more protein than walnut - sesame seed has 17g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both sesame seeds and walnut are high in saturated fat. Sesame seed has a little more saturated fat (10%) than walnut by weight - sesame seed has 6.7g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than sesame seed - walnut has 1.3mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Walnut and sesame seeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Walnut has more Vitamin E than sesame seed - walnut has 0.7mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Walnut and sesame seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin and niacin, however, walnut contains more pantothenic acid. Both sesame seeds and walnut contain significant amounts of riboflavin, Vitamin B6 and folate.
| Sesame Seeds | Walnut | |
|---|---|---|
| Thiamin | 0.803 MG | 0.341 MG |
| Riboflavin | 0.251 MG | 0.15 MG |
| Niacin | 4.581 MG | 1.125 MG |
| Pantothenic acid | 0.051 MG | 0.57 MG |
| Vitamin B6 | 0.802 MG | 0.537 MG |
| Folate | 98 UG | 98 UG |
Minerals
calcium
Both sesame seeds and walnut are high in calcium. Sesame seed has 909% more calcium than walnut - sesame seed has 989mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both sesame seeds and walnut are high in iron. Sesame seed has 407% more iron than walnut - sesame seed has 14.8mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both sesame seeds and walnut are high in potassium. Sesame seed has a little more potassium (8%) than walnut by weight - sesame seed has 475mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sesame seed per 100 grams.
| Sesame Seeds | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 9.08 G |
| Total | 0.363 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, both sesame seeds and walnut contain significant amounts of linoleic acid.
| Sesame Seeds | Walnut | |
|---|---|---|
| linoleic acid | 20.654 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 20.654 G | 38.156 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sesame Seeds or Walnut .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Walnut (Nuts, walnuts, english) .
Sesame Seeds g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or walnut contain more calories in 100 grams?Both sesame seeds and walnut are high in calories. Walnut has 20% more calories than sesame seed - sesame seed has 565 calories in 100g and walnut has 654 calories.
Does sesame seeds or walnut contain more calcium?
Both sesame seeds and walnut are high in calcium. Sesame seed has 910% more calcium than walnut - sesame seed has 989mg of calcium in 100 grams and walnut has 98mg of calcium.
Does sesame seeds or walnut contain more iron?
Both sesame seeds and walnut are high in iron. Sesame seed has 410% more iron than walnut - sesame seed has 14.8mg of iron in 100 grams and walnut has 2.9mg of iron.
Does sesame seeds or walnut contain more potassium?
Both sesame seeds and walnut are high in potassium. Sesame seed has a little more potassium ( 10%) than walnut by weight - sesame seed has 475mg of potassium in 100 grams and walnut has 441mg of potassium.