Sesame Seeds vs Walnuts: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
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
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
Walnuts
Diet Compatibility
Sesame Seeds
Walnuts
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
When to Choose Walnuts
- ✓Lower in carbs (14g vs 23g)
- ✓Lower sodium (2mg vs 11mg)
Common Uses
Sesame Seeds vs Walnuts: Nutritional Analysis
Walnuts is more calorie-dense at 654 calories per 100g compared to 563 for Sesame Seeds, a difference of 91 calories. On the protein front, Sesame Seeds delivers more with 17g per 100g versus 9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Sesame Seeds and Walnuts tell different nutritional stories. Sesame Seeds provides 23g of carbohydrates, 50g of fat, and 11.8g of fiber per 100g, while Walnuts contains 14g carbs, 65g fat, and 6.7g fiber. The higher fiber content in Sesame Seeds supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sesame Seeds contains 0.3g while Walnuts has 2.6g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Sesame Seeds is the lower-calorie choice at 563 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Sesame Seeds provides more protein (17g/100g), supporting muscle repair and growth.
- For sustained energy: Sesame Seeds offers more fiber (11.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Sesame Seeds or Walnuts?
Walnuts has more calories with 654 kcal per 100g, compared to Sesame Seeds with 563 kcal. That's a difference of 91 calories per 100g serving.
Is Sesame Seeds healthier than Walnuts?
Based on our nutritional analysis, Sesame Seeds is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Sesame Seeds has 563 calories, 17g protein, and 11.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sesame Seeds and Walnuts?
Sesame Seeds has more protein with 17g per 100g, compared to Walnuts with 9g. Sesame Seeds provides 8.0g more protein per 100g serving.
Which is better for weight loss, Sesame Seeds or Walnuts?
For weight loss, Sesame Seeds is the better choice with only 563 calories per 100g compared to 654 calories in Walnuts. Sesame Seeds also offers 11.8g of fiber per 100g, which helps you feel fuller longer.
Does Sesame Seeds or Walnuts have fewer carbs?
Walnuts has fewer carbs with 14g per 100g, compared to Sesame Seeds with 23g. If you're following a low-carb diet, Walnuts is the better option with 9.0g fewer carbohydrates.
Related Comparisons
About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.