Sesame Seeds vs Walnuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Sesame Seeds is generally healthier
Sesame Seeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (563 vs 654), more protein (17g vs 9g), more fiber (11.8g vs 6.7g), less sugar (0.3g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Sesame Seeds
563 kcal
More Protein
Sesame Seeds
17g
More Fiber
Sesame Seeds
11.8g
Less Sugar
Sesame Seeds
0.3g
Visual Comparison
Caloriesper 100g
Sesame Seeds
563
Walnuts
654
Proteinper 100g
Sesame Seeds
17g
Walnuts
9g
Carbohydratesper 100g
Sesame Seeds
23g
Walnuts
14g
Fatper 100g
Sesame Seeds
50g
Walnuts
65g
Side-by-Side Nutrition Table
| Nutrient | Sesame Seeds | Walnuts | Difference |
|---|---|---|---|
| Calories | 563kcal✓ | 654kcal | -91.0kcal |
| Protein | 17g✓ | 9g | +8.0g |
| Carbohydrates | 23g | 14g✓ | +9.0g |
| Fat | 50g✓ | 65g | -15.0g |
| Fiber | 11.8g✓ | 6.7g | +5.1g |
| Sugar | 0.3g✓ | 2.6g | -2.3g |
| Sodium | 11mg | 2mg✓ | +9.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sesame Seeds
Per 100g:563 calories
Per cup (150g):845 calories
Per serving (85g):479 calories
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Sesame Seeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Sesame Seeds
- ✓Lower in calories (563 vs 654)
- ✓Higher in protein (17g vs 9g)
- ✓More fiber (11.8g vs 6.7g)
- ✓Less sugar (0.3g vs 2.6g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓Lower in carbs (14g vs 23g)
- ✓Lower sodium (2mg vs 11mg)
Common Uses
SnackingToppingsTrail mixBaking