Sesame Seeds vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Sesame Seeds
per 100g
Nuts & SeedsWalnuts
per 100g
Nutrition Comparison
| Per 100g | Sesame Seeds | Walnuts |
|---|---|---|
| Calories | 573kcal | 654kcal |
| Protein | 17.7g | 15.2g |
| Carbs | 23.4g | 13.7g |
| Fat | 49.7g | 65.2g |
| Fiber | 11.8g | 6.7g |
| Sugar | 0.3g | 2.6g |
| Sodium | 11mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Sesame Seeds has 81 fewer calories per 100g than Walnuts (14% less).
- Sesame Seeds delivers more protein (17.7g vs 15.2g per 100g).
- Sesame Seeds has more fiber (11.8g vs 6.7g).
- Sesame Seeds contains less fat (49.7g vs 65.2g).
- Sesame Seeds has less sugar (0.3g vs 2.6g).
Sesame Seeds
Sesame seeds are remarkably high in calcium, iron and the lignans sesamin and sesamol. Ground into tahini they are a staple of hummus and Middle Eastern cooking, delivering plant protein and healthy fats.
View Sesame Seeds nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Sesame Seeds & Walnuts in Kairo
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