Sesame Seeds vs Walnuts: Nutrition Showdown

Where is more calories, protein, carbs - what is more healthy?

Sesame seeds - calories, kcal, weight, nutrition
Sesame seeds - calories, kcal, weight, nutrition

Walnuts vs Sesame: Nutrition Comparison

per 100gSesame seedsWalnuts
Calories573 654
Carbohydrates23.45 g13.71 g
Fat49.67 g65.21 g
Dietary fiber11.8 g6.7 g
Protein17.73 g15.23 g
Calcium975 mg98 mg
Iron14.55 mg2.9 mg
Magnessium351 mg158 mg
Phosphorus629 mg346 mg
Potassium468 mg441 mg
Sodium11 mg2 mg
Zink7.75 mg3.09 mg
Vitaminium B1 (Thiamine)0.791 mg0.341 mg
Vitaminium B2 (riboflavin)0.247 mg0.15 mg
Vitaminium B3 (Niacin)4.515 mg1.125 mg
Vitaminium B50.05 mg0.57 mg
Vitaminium B60.79 mg0.537 mg
Vitaminium B9 (Folic acid)97 mg98 mg
Vitaminium E0.25 mg20.83 mg
Beta karoten5 mg12 mg

Less Calories in Sesame

At first glance, you can see that in sesame is less calories than in walnuts.

Sesame has 573 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 14%.

In sesame and in walnuts most calories came from fat.

See tables below to compare sesame with walnuts in details.

Sesame And Walnuts Nutrition Difference

  • Calories:
    walnuts - 14% more than sesame
  • Carbohydrates:
    sesame - 71% more than walnuts
  • Fat:
    walnuts - 31% more than sesame
  • Dietary fiber:
    sesame - 76% more than walnuts
  • Protein:
    sesame - 16% more than walnuts

More protein in sesame

It is aslo easy to see see that in sesame is more protein than in walnuts.

There is 15.23g per 100g of walnuts and 17.73g per 100g of sesame so using simple math we can see that difference is about 16%.

More carbohydrates in sesame

In sesame is more carbohydrates than in walnuts.

There is 13.71g/100g of carbohydrates in walnuts and 23.45g/100g in sesame so let me do the math for you again - difference is about 71%.

Less fat in sesame

In sesame is less fats than in walnuts.

The tables above show us that there is 65.21g/100g of fats in walnuts and 49.67g/100g in sesame. In this case difference is about 31%.

Sesame seeds

  • Calories573
  • Carbohydrates23.45 g
  • Fat49.67 g
  • Dietary fiber11.8 g
  • Protein17.73 g
Sesame seeds calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 15% CARBS.
  • 12% PROTEIN
  • 73% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| ounce | single piece | handfull | cup | chopped | cup | half cup

Calories source

  • 8% CARBS
  • 9% PROTEIN
  • 84% FAT

Vitamins: walnuts vs sesame

  • Vitaminium B1 (Thiamine):
    sesame - 132% more than walnuts
  • Vitaminium B2 (riboflavin):
    sesame - 65% more than walnuts
  • Vitaminium B3 (Niacin):
    sesame - 301% more than walnuts
  • Vitaminium B5:
    walnuts - 1040% more than sesame
  • Vitaminium B6:
    sesame - 47% more than walnuts
  • Vitaminium B9 (Folic acid):
    walnuts - 1% more than sesame
  • Vitaminium E:
    walnuts - 8232% more than sesame
  • Beta karoten:
    walnuts - 140% more than sesame

Minerals: sesame vs walnuts

  • Calcium:
    sesame - 895% more than walnuts
  • Iron:
    sesame - 402% more than walnuts
  • Magnessium:
    sesame - 122% more than walnuts
  • Phosphorus:
    sesame - 82% more than walnuts
  • Potassium:
    sesame - 6% more than walnuts
  • Sodium:
    sesame - 450% more than walnuts
  • Zink:
    sesame - 151% more than walnuts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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