Sesame Seeds vs Walnuts: Difference & Similarities

Sesame Seeds and walnuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on sesame seeds and walnuts and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Sesame Seeds

Sesame seeds (Sesamum indicum) are the seeds of the sesame plant, which is native to tropical regions of Africa and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly sweet flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Sesame seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sesame seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sesame seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sesame seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sesame Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.

Walnuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate walnuts into your diet. They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts are widely available and can be found at most grocery stores.

They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.

Sesame Seeds vs Walnuts Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing sesame seeds vs walnuts.

This comparison will start by comparing the caloric value of sesame seeds and walnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Sesame Seeds vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for sesame seeds and walnuts, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing sesame seeds vs walnuts for weight loss, sesame seeds are slightly lower in calories, with 160 calories per serving, compared to 183 calories per serving of walnuts.

However, both sesame seeds and walnuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Sesame Seeds vs Walnuts Protein

Nuts and seeds, including sesame seeds and walnuts, are an important source of plant-based protein.

Sesame Seeds offer around 14% more protein than walnuts.

Sesame Seeds have 17.7 grams of protein per 100 grams (or 5g per serving), while walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving).

Sesame Seeds vs Walnuts Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in sesame seeds and walnuts.

The total amount of carbohydrates is around 42% higher in sesame seeds than in walnuts. They have 23.5 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in sesame seeds than in walnuts, 86% precisely.

One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of walnuts contains 0.7 grams.

Lastly, let’s take a look at the dietary fiber in sesame seeds and walnuts.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.3 grams of fiber per portion, sesame seeds are a better source of fiber than walnuts which offer 1.9 grams per portion.

Sesame Seeds vs Walnuts Fats

Like the other nuts and seeds, fats in sesame seeds and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in sesame seeds and walnuts:

• Sesame Seeds: 49.7 grams per 100 grams
• Walnuts: 65.2 per 100 grams

Speaking of saturated fats, walnuts are 13% lower in saturated fats.

Walnuts and sesame seeds contain 6.1 grams and 7 grams of saturated fat per 100 grams, respectively.

Sesame Seeds vs Walnuts Vitamins Content

This section will discuss the vitamin content of sesame seeds and walnuts.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Sesame Seeds have a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, walnuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Sesame Seeds and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins sesame seeds and walnuts contain side by side, so you can easily compare them.

Sesame Seeds vs Walnuts Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the sesame seeds and walnuts comparison focuses on their mineral content.

Sesame Seeds are a better source of manganese than walnuts.

On the other hand, walnuts have a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc.

Sesame Seeds and walnuts contain the same amount of fluoride.

Check out the table below to learn how sesame seeds and walnuts compare when it comes to mineral contents.

The Final Word

Sesame Seeds and walnuts are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both sesame seeds and walnuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.