Sesame Seeds (White, Hulled) vs. Walnuts (English / Persian)

White sesame seeds (Sesamum indicum) have had the outer hull removed, giving a milder flavor and lighter color than whole/unhulled seeds. Per 100g, they provide roughly 570 kcal, 49-50g fat (mostly mono- and polyunsaturated), 17-18g protein, and notably lower calcium than unhulled seeds, since most of the seed's calcium sits in the hull that's been removed.

English walnuts (Juglans regia) are the supreme nut source of plant Omega-3s. Per 100g raw, they provide 654 kcal, 65.2g fats (including 9,080mg alpha-linolenic acid ALA), 15.2g protein, 13.7g carbohydrates (6.7g fiber), and rich ellagitannin polyphenols.