Side-by-Side Comparison

Sesame Seeds (Whole) vs Walnuts (English, Halves)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean golden whole sesame seeds in a minimalist stone bowl

nuts seeds

Sesame Seeds (Whole)

573Calories

17.7Protein

11.8Fiber

0.0Vit C

View Details

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-12%

Sesame Seeds (Whole)

Sesame Seeds (Whole) has fewer calories (energy) (573 kcal vs 654 kcal, 81 kcal less).

Higher Protein

+16%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 17.7 g vs 15.2 g in Walnuts (English, Halves) (+2.5 g, +16%).

Higher Dietary Fiber

+76%

Sesame Seeds (Whole)

Sesame Seeds (Whole) provides 11.8 g vs 6.7 g in Walnuts (English, Halves) (+5.1 g, +76%).

Higher Vitamin C

Walnuts (English, Halves)

Walnuts (English, Halves) provides 1.3 mg vs 0 mg in Sesame Seeds (Whole) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Sesame Seeds (Whole)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

573 kcal29% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 573 kcal in Sesame Seeds (Whole) (+81 kcal, +14%).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

17.7 g35% DV

Walnuts (English, Halves)

15.2 g30% DV

Sesame Seeds (Whole) provides 17.7 g vs 15.2 g in Walnuts (English, Halves) (+2.5 g, +16%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

23.5 g9% DV

Walnuts (English, Halves)

13.7 g5% DV

Sesame Seeds (Whole) provides 23.5 g vs 13.7 g in Walnuts (English, Halves) (+9.7 g, +71%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.8 g42% DV

Walnuts (English, Halves)

6.7 g24% DV

Sesame Seeds (Whole) provides 11.8 g vs 6.7 g in Walnuts (English, Halves) (+5.1 g, +76%).

Total FatWalnuts (English, Halves) higher

Sesame Seeds (Whole)

49.7 g64% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 49.7 g in Sesame Seeds (Whole) (+15.5 g, +31%).

Total SugarsWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.30 g1% DV

Walnuts (English, Halves)

2.6 g5% DV

Walnuts (English, Halves) provides 2.6 g vs 0.30 g in Sesame Seeds (Whole) (+2.3 g, +770%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 mg

Walnuts (English, Halves)

1.3 mg1% DV

Walnuts (English, Halves) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

1.0 µg

Walnuts (English, Halves) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.25 mg2% DV

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.25 mg in Sesame Seeds (Whole) (+0.45 mg, +180%).

Vitamin KWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

2.7 µg2% DV

Walnuts (English, Halves) has higher vitamin k (2.7 µg vs 0 µg).

Folate (DFE)Similar

Sesame Seeds (Whole)

97 µg24% DV

Walnuts (English, Halves)

98 µg25% DV

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of folate (dfe) (97 µg).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg66% DV

Walnuts (English, Halves)

0.34 mg28% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.34 mg in Walnuts (English, Halves) (+0.45 mg, +132%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.25 mg19% DV

Walnuts (English, Halves)

0.15 mg12% DV

Sesame Seeds (Whole) provides 0.25 mg vs 0.15 mg in Walnuts (English, Halves) (+0.10 mg, +65%).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.5 mg28% DV

Walnuts (English, Halves)

1.1 mg7% DV

Sesame Seeds (Whole) provides 4.5 mg vs 1.1 mg in Walnuts (English, Halves) (+3.4 mg, +301%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0.05 mg1% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.05 mg in Sesame Seeds (Whole) (+0.52 mg, +1040%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.79 mg46% DV

Walnuts (English, Halves)

0.54 mg32% DV

Sesame Seeds (Whole) provides 0.79 mg vs 0.54 mg in Walnuts (English, Halves) (+0.25 mg, +47%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

11.0 mg

Walnuts (English, Halves)

2.0 mg

Sesame Seeds (Whole) provides 11.0 mg vs 2.0 mg in Walnuts (English, Halves) (+9.0 mg, +450%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

468 mg10% DV

Walnuts (English, Halves)

441 mg9% DV

Sesame Seeds (Whole) provides 468 mg vs 441 mg in Walnuts (English, Halves) (+27.0 mg, +6%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

975 mg75% DV

Walnuts (English, Halves)

98.0 mg8% DV

Sesame Seeds (Whole) provides 975 mg vs 98.0 mg in Walnuts (English, Halves) (+877 mg, +895%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

14.6 mg81% DV

Walnuts (English, Halves)

2.9 mg16% DV

Sesame Seeds (Whole) provides 14.6 mg vs 2.9 mg in Walnuts (English, Halves) (+11.6 mg, +400%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

351 mg84% DV

Walnuts (English, Halves)

158 mg38% DV

Sesame Seeds (Whole) provides 351 mg vs 158 mg in Walnuts (English, Halves) (+193 mg, +122%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

629 mg50% DV

Walnuts (English, Halves)

346 mg28% DV

Sesame Seeds (Whole) provides 629 mg vs 346 mg in Walnuts (English, Halves) (+283 mg, +82%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.8 mg70% DV

Walnuts (English, Halves)

3.1 mg28% DV

Sesame Seeds (Whole) provides 7.8 mg vs 3.1 mg in Walnuts (English, Halves) (+4.7 mg, +151%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.0 g35% DV

Walnuts (English, Halves)

6.1 g31% DV

Sesame Seeds (Whole) provides 7.0 g vs 6.1 g in Walnuts (English, Halves) (+0.83 g, +14%).

Nutrient

Sesame Seeds (Whole)9 g (1 tablespoon (9 g))

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

52 kcal3% DV

Walnuts (English, Halves)

183 kcal9% DV

Walnuts (English, Halves) provides 183 kcal vs 52 kcal in Sesame Seeds (Whole) (+132 kcal, +255%).

ProteinWalnuts (English, Halves) higher

Sesame Seeds (Whole)

1.6 g3% DV

Walnuts (English, Halves)

4.3 g9% DV

Walnuts (English, Halves) provides 4.3 g vs 1.6 g in Sesame Seeds (Whole) (+2.7 g, +167%).

CarbohydratesWalnuts (English, Halves) higher

Sesame Seeds (Whole)

2.1 g1% DV

Walnuts (English, Halves)

3.8 g1% DV

Walnuts (English, Halves) provides 3.8 g vs 2.1 g in Sesame Seeds (Whole) (+1.7 g, +82%).

Dietary FiberWalnuts (English, Halves) higher

Sesame Seeds (Whole)

1.1 g4% DV

Walnuts (English, Halves)

1.9 g7% DV

Walnuts (English, Halves) provides 1.9 g vs 1.1 g in Sesame Seeds (Whole) (+0.81 g, +77%).

Total FatWalnuts (English, Halves) higher

Sesame Seeds (Whole)

4.5 g6% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 4.5 g in Sesame Seeds (Whole) (+13.8 g, +308%).

Total SugarsWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.03 g

Walnuts (English, Halves)

0.73 g1% DV

Walnuts (English, Halves) provides 0.73 g vs 0.03 g in Sesame Seeds (Whole) (+0.70 g, +2607%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0.3 µg

Walnuts (English, Halves) has higher vitamin a (rae) (0.3 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.02 mg

Walnuts (English, Halves)

0.20 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.20 mg vs 0.02 mg).

Vitamin KWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0.8 µg1% DV

Walnuts (English, Halves) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

8.7 µg2% DV

Walnuts (English, Halves)

27 µg7% DV

Walnuts (English, Halves) provides 27 µg vs 8.7 µg in Sesame Seeds (Whole) (+19 µg, +214%).

Thiamin (Vitamin B1)Similar

Sesame Seeds (Whole)

0.07 mg6% DV

Walnuts (English, Halves)

0.10 mg8% DV

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.02 mg2% DV

Walnuts (English, Halves)

0.04 mg3% DV

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.02 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg3% DV

Walnuts (English, Halves)

0.32 mg2% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.32 mg in Walnuts (English, Halves) (+0.09 mg, +29%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0.00 mg

Walnuts (English, Halves)

0.16 mg3% DV

Walnuts (English, Halves) provides slightly more pantothenic acid (b5) (0.16 mg vs 0.00 mg).

Vitamin B6Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0.07 mg4% DV

Walnuts (English, Halves)

0.15 mg9% DV

Walnuts (English, Halves) provides slightly more vitamin b6 (0.15 mg vs 0.07 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.99 mg

Walnuts (English, Halves)

0.56 mg

Sesame Seeds (Whole) provides 0.99 mg vs 0.56 mg in Walnuts (English, Halves) (+0.43 mg, +77%).

PotassiumWalnuts (English, Halves) higher

Sesame Seeds (Whole)

42.1 mg1% DV

Walnuts (English, Halves)

123 mg3% DV

Walnuts (English, Halves) provides 123 mg vs 42.1 mg in Sesame Seeds (Whole) (+81.4 mg, +193%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

87.8 mg7% DV

Walnuts (English, Halves)

27.4 mg2% DV

Sesame Seeds (Whole) provides 87.8 mg vs 27.4 mg in Walnuts (English, Halves) (+60.3 mg, +220%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg7% DV

Walnuts (English, Halves)

0.81 mg5% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.81 mg in Walnuts (English, Halves) (+0.49 mg, +61%).

MagnesiumWalnuts (English, Halves) higher

Sesame Seeds (Whole)

31.6 mg8% DV

Walnuts (English, Halves)

44.2 mg11% DV

Walnuts (English, Halves) provides 44.2 mg vs 31.6 mg in Sesame Seeds (Whole) (+12.7 mg, +40%).

PhosphorusWalnuts (English, Halves) higher

Sesame Seeds (Whole)

56.6 mg5% DV

Walnuts (English, Halves)

96.9 mg8% DV

Walnuts (English, Halves) provides 96.9 mg vs 56.6 mg in Sesame Seeds (Whole) (+40.3 mg, +71%).

ZincWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.70 mg6% DV

Walnuts (English, Halves)

0.87 mg8% DV

Walnuts (English, Halves) provides 0.87 mg vs 0.70 mg in Sesame Seeds (Whole) (+0.17 mg, +24%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.63 g3% DV

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.63 g in Sesame Seeds (Whole) (+1.1 g, +174%).

Nutrient

Sesame Seeds (Whole)Amount per 100 kcal (17 g)

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

97 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of calories (energy) (97 kcal).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.0 g6% DV

Walnuts (English, Halves)

2.3 g5% DV

Sesame Seeds (Whole) provides 3.0 g vs 2.3 g in Walnuts (English, Halves) (+0.73 g, +32%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 g1% DV

Walnuts (English, Halves)

2.1 g1% DV

Sesame Seeds (Whole) provides 4.0 g vs 2.1 g in Walnuts (English, Halves) (+1.9 g, +94%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.0 g7% DV

Walnuts (English, Halves)

1.0 g4% DV

Sesame Seeds (Whole) provides 2.0 g vs 1.0 g in Walnuts (English, Halves) (+1.0 g, +100%).

Total FatWalnuts (English, Halves) higher

Sesame Seeds (Whole)

8.4 g11% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 8.4 g in Sesame Seeds (Whole) (+1.3 g, +16%).

Total SugarsWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.05 g

Walnuts (English, Halves)

0.39 g1% DV

Walnuts (English, Halves) provides 0.39 g vs 0.05 g in Sesame Seeds (Whole) (+0.34 g, +668%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 mg

Walnuts (English, Halves)

0.20 mg

Walnuts (English, Halves) provides slightly more vitamin c (0.20 mg vs 0 mg).

Vitamin A (RAE)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0.2 µg

Walnuts (English, Halves) provides slightly more vitamin a (rae) (0.2 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.04 mg

Walnuts (English, Halves)

0.11 mg1% DV

Walnuts (English, Halves) provides slightly more vitamin e (0.11 mg vs 0.04 mg).

Vitamin KWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0.4 µg

Walnuts (English, Halves) has higher vitamin k (0.4 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

16 µg4% DV

Walnuts (English, Halves)

15 µg4% DV

Sesame Seeds (Whole) provides 16 µg vs 15 µg in Walnuts (English, Halves) (+1.8 µg, +12%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg11% DV

Walnuts (English, Halves)

0.05 mg4% DV

Sesame Seeds (Whole) provides slightly more thiamin (vitamin b1) (0.13 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Sesame Seeds (Whole)

0.04 mg3% DV

Walnuts (English, Halves)

0.02 mg2% DV

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.77 mg5% DV

Walnuts (English, Halves)

0.17 mg1% DV

Sesame Seeds (Whole) provides 0.77 mg vs 0.17 mg in Walnuts (English, Halves) (+0.60 mg, +355%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0.01 mg

Walnuts (English, Halves)

0.09 mg2% DV

Walnuts (English, Halves) provides slightly more pantothenic acid (b5) (0.09 mg vs 0.01 mg).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg8% DV

Walnuts (English, Halves)

0.08 mg5% DV

Sesame Seeds (Whole) provides slightly more vitamin b6 (0.13 mg vs 0.08 mg).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.9 mg

Walnuts (English, Halves)

0.30 mg

Sesame Seeds (Whole) provides 1.9 mg vs 0.30 mg in Walnuts (English, Halves) (+1.6 mg, +523%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

79.6 mg2% DV

Walnuts (English, Halves)

66.1 mg1% DV

Sesame Seeds (Whole) provides 79.6 mg vs 66.1 mg in Walnuts (English, Halves) (+13.4 mg, +20%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

166 mg13% DV

Walnuts (English, Halves)

14.7 mg1% DV

Sesame Seeds (Whole) provides 166 mg vs 14.7 mg in Walnuts (English, Halves) (+151 mg, +1028%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.5 mg14% DV

Walnuts (English, Halves)

0.44 mg2% DV

Sesame Seeds (Whole) provides 2.5 mg vs 0.44 mg in Walnuts (English, Halves) (+2.0 mg, +467%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

59.7 mg14% DV

Walnuts (English, Halves)

23.7 mg6% DV

Sesame Seeds (Whole) provides 59.7 mg vs 23.7 mg in Walnuts (English, Halves) (+36.0 mg, +152%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

107 mg9% DV

Walnuts (English, Halves)

51.9 mg4% DV

Sesame Seeds (Whole) provides 107 mg vs 51.9 mg in Walnuts (English, Halves) (+55.0 mg, +106%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.3 mg12% DV

Walnuts (English, Halves)

0.46 mg4% DV

Sesame Seeds (Whole) provides 1.3 mg vs 0.46 mg in Walnuts (English, Halves) (+0.85 mg, +184%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

1.2 g6% DV

Walnuts (English, Halves)

0.92 g5% DV

Sesame Seeds (Whole) provides 1.2 g vs 0.92 g in Walnuts (English, Halves) (+0.26 g, +29%).

Nutrient

Sesame Seeds (Whole)Normalized to 300 kcal (52 g)

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Sesame Seeds (Whole)

298 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of calories (energy) (298 kcal).

ProteinSesame Seeds (Whole) higher

Sesame Seeds (Whole)

9.2 g18% DV

Walnuts (English, Halves)

7.0 g14% DV

Sesame Seeds (Whole) provides 9.2 g vs 7.0 g in Walnuts (English, Halves) (+2.2 g, +32%).

CarbohydratesSesame Seeds (Whole) higher

Sesame Seeds (Whole)

12.2 g4% DV

Walnuts (English, Halves)

6.3 g2% DV

Sesame Seeds (Whole) provides 12.2 g vs 6.3 g in Walnuts (English, Halves) (+5.9 g, +93%).

Dietary FiberSesame Seeds (Whole) higher

Sesame Seeds (Whole)

6.1 g22% DV

Walnuts (English, Halves)

3.1 g11% DV

Sesame Seeds (Whole) provides 6.1 g vs 3.1 g in Walnuts (English, Halves) (+3.1 g, +99%).

Total FatWalnuts (English, Halves) higher

Sesame Seeds (Whole)

25.8 g33% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 25.8 g in Sesame Seeds (Whole) (+4.2 g, +16%).

Total SugarsWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.16 g

Walnuts (English, Halves)

1.2 g2% DV

Walnuts (English, Halves) provides 1.2 g vs 0.16 g in Sesame Seeds (Whole) (+1.0 g, +670%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 mg

Walnuts (English, Halves)

0.60 mg1% DV

Walnuts (English, Halves) has higher vitamin c (0.60 mg vs 0 mg).

Vitamin A (RAE)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0.5 µg

Walnuts (English, Halves) has higher vitamin a (rae) (0.5 µg vs 0 µg).

Vitamin DSimilar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0.13 mg1% DV

Walnuts (English, Halves)

0.32 mg2% DV

Walnuts (English, Halves) provides 0.32 mg vs 0.13 mg in Sesame Seeds (Whole) (+0.19 mg, +148%).

Vitamin KWalnuts (English, Halves) higher

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

1.2 µg1% DV

Walnuts (English, Halves) has higher vitamin k (1.2 µg vs 0 µg).

Folate (DFE)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

50 µg13% DV

Walnuts (English, Halves)

45 µg11% DV

Sesame Seeds (Whole) provides 50 µg vs 45 µg in Walnuts (English, Halves) (+5.4 µg, +12%).

Thiamin (Vitamin B1)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg34% DV

Walnuts (English, Halves)

0.16 mg13% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.16 mg in Walnuts (English, Halves) (+0.25 mg, +162%).

Riboflavin (Vitamin B2)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.13 mg10% DV

Walnuts (English, Halves)

0.07 mg5% DV

Sesame Seeds (Whole) provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.07 mg).

Niacin (Vitamin B3)Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

2.3 mg15% DV

Walnuts (English, Halves)

0.52 mg3% DV

Sesame Seeds (Whole) provides 2.3 mg vs 0.52 mg in Walnuts (English, Halves) (+1.8 mg, +354%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Sesame Seeds (Whole)

0.03 mg1% DV

Walnuts (English, Halves)

0.26 mg5% DV

Walnuts (English, Halves) provides 0.26 mg vs 0.03 mg in Sesame Seeds (Whole) (+0.24 mg, +908%).

Vitamin B6Sesame Seeds (Whole) higher

Sesame Seeds (Whole)

0.41 mg24% DV

Walnuts (English, Halves)

0.25 mg15% DV

Sesame Seeds (Whole) provides 0.41 mg vs 0.25 mg in Walnuts (English, Halves) (+0.16 mg, +66%).

Vitamin B12Similar

Sesame Seeds (Whole)

0 µg

Walnuts (English, Halves)

0 µg

Both Sesame Seeds (Whole) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

5.7 mg

Walnuts (English, Halves)

0.92 mg

Sesame Seeds (Whole) provides 5.7 mg vs 0.92 mg in Walnuts (English, Halves) (+4.8 mg, +522%).

PotassiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

243 mg5% DV

Walnuts (English, Halves)

203 mg4% DV

Sesame Seeds (Whole) provides 243 mg vs 203 mg in Walnuts (English, Halves) (+40.5 mg, +20%).

CalciumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

507 mg39% DV

Walnuts (English, Halves)

45.1 mg3% DV

Sesame Seeds (Whole) provides 507 mg vs 45.1 mg in Walnuts (English, Halves) (+462 mg, +1025%).

IronSesame Seeds (Whole) higher

Sesame Seeds (Whole)

7.6 mg42% DV

Walnuts (English, Halves)

1.3 mg7% DV

Sesame Seeds (Whole) provides 7.6 mg vs 1.3 mg in Walnuts (English, Halves) (+6.2 mg, +465%).

MagnesiumSesame Seeds (Whole) higher

Sesame Seeds (Whole)

183 mg43% DV

Walnuts (English, Halves)

72.7 mg17% DV

Sesame Seeds (Whole) provides 183 mg vs 72.7 mg in Walnuts (English, Halves) (+110 mg, +151%).

PhosphorusSesame Seeds (Whole) higher

Sesame Seeds (Whole)

327 mg26% DV

Walnuts (English, Halves)

159 mg13% DV

Sesame Seeds (Whole) provides 327 mg vs 159 mg in Walnuts (English, Halves) (+168 mg, +106%).

ZincSesame Seeds (Whole) higher

Sesame Seeds (Whole)

4.0 mg37% DV

Walnuts (English, Halves)

1.4 mg13% DV

Sesame Seeds (Whole) provides 4.0 mg vs 1.4 mg in Walnuts (English, Halves) (+2.6 mg, +184%).

Lipids1 nutrients

Saturated FatSesame Seeds (Whole) higher

Sesame Seeds (Whole)

3.6 g18% DV

Walnuts (English, Halves)

2.8 g14% DV

Sesame Seeds (Whole) provides 3.6 g vs 2.8 g in Walnuts (English, Halves) (+0.80 g, +28%).

Sesame Seeds (Whole) vs Walnuts (English, Halves)

Sesame Seeds (Whole)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary