Sesame Oil vs. Walnut
Nutrition comparison of Sesame Oil and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and walnut:
- Both walnut and sesame oil are high in calories and saturated fat.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and sesame oil are high in calories. Sesame oil has 35% more calories than walnut - walnut has 654 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and heavier in fat compared to walnut per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Walnut | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - walnut has 6.7g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has more protein than sesame oil - walnut has 15.2g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Both walnut and sesame oil are high in saturated fat. Sesame oil has 132% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than sesame oil - walnut has 1.3mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin A
Walnut and sesame oil contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Walnut and sesame oil contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.
Vitamin K
Walnut and sesame oil contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has more calcium than sesame oil - walnut has 98mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Walnut is a great source of iron and it has more iron than sesame oil - walnut has 2.9mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Walnut is an excellent source of potassium and it has more potassium than sesame oil - walnut has 441mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Sesame Oil | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 9.08 G |
| Total | 0.3 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, both sesame oil and walnut contain significant amounts of linoleic acid.
| Sesame Oil | Walnut | |
|---|---|---|
| linoleic acid | 41.3 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 41.3 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Walnut (Nuts, walnuts, english) .
Sesame Oil 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 walnut or sesame oil contain more calories in 100 grams?Both walnut and sesame oil are high in calories. Sesame oil has 40% more calories than walnut - walnut has 654 calories in 100g and sesame oil has 884 calories.
Does walnut or sesame oil contain more calcium?
Walnut is a rich source of calcium and it has more calcium than sesame oil - walnut has 98mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does walnut or sesame oil contain more potassium?
Walnut is a rich source of potassium and it has more potassium than sesame oil - walnut has 441mg of potassium in 100 grams and sesame oil does not contain significant amounts.