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Cashew vs Sesame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Sesame
Sesame contains less Sugars (difference - 5.61g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Sesame
Sesame is lower in Saturated Fat (difference - 0.826g)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 13)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Sesame
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
29
Cashew
33
Sesame
Mineral Summary Score
128
Cashew
224
Sesame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
1
:
7
Sesame
Contains more Potassium +41%
Contains more Iron +117.8%
Contains more Calcium +2535.1%
Contains more Magnesium +20.2%
Contains more Copper +86%
Contains more Zinc +34.1%
Equal in Phosphorus - 629
Equal in Sodium - 11
Contains more Potassium +41%
Contains more Iron +117.8%
Contains more Calcium +2535.1%
Contains more Magnesium +20.2%
Contains more Copper +86%
Contains more Zinc +34.1%
Equal in Phosphorus - 629
Equal in Sodium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
5
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin E +260%
Contains more Vitamin B5 +1628%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +325.1%
Contains more Vitamin B6 +89.4%
Contains more Vitamin C +∞%
Contains more Vitamin E +260%
Contains more Vitamin B5 +1628%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +87%
Contains more Vitamin B2 +325.9%
Contains more Vitamin B3 +325.1%
Contains more Vitamin B6 +89.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
109%
Cashew
106%
Sesame
Carbohydrates
30%
Cashew
23%
Sesame
Fats
202%
Cashew
229%
Sesame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cashew Sesame Opinion
Calories 553 573 Sesame
Protein 18.22 17.73 Cashew
Fats 43.85 49.67 Sesame
Vitamin C 0.5 0 Cashew
Carbs 30.19 23.45 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 14.55 Sesame
Calcium 37 975 Sesame
Potassium 660 468 Cashew
Magnesium 292 351 Sesame
Sugars 5.91 0.3 Cashew
Fiber 3.3 11.8 Sesame
Copper 2.195 4.082 Sesame
Zinc 5.78 7.75 Sesame
Starch 23.49 Cashew
Phosphorus 593 629 Sesame
Sodium 12 11 Sesame
Vitamin A 0 9 Sesame
Vitamin E 0.9 0.25 Cashew
Vitamin D 0 0
Vitamin B1 0.423 0.791 Sesame
Vitamin B2 0.058 0.247 Sesame
Vitamin B3 1.062 4.515 Sesame
Vitamin B5 0.864 0.05 Cashew
Vitamin B6 0.417 0.79 Sesame
Vitamin B12 0 0
Vitamin K 34.1 0 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 6.957 Sesame
Monounsaturated Fat 23.797 18.759 Cashew
Polyunsaturated fat 7.845 21.773 Sesame
Tryptophan 0.287 0.388 Sesame
Threonine 0.688 0.736 Sesame
Isoleucine 0.789 0.763 Cashew
Leucine 1.472 1.358 Cashew
Lysine 0.928 0.569 Cashew
Methionine 0.362 0.586 Sesame
Phenylalanine 0.951 0.94 Cashew
Valine 1.094 0.99 Cashew
Histidine 0.456 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.