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Sesame vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Sesame and Cashew

  • Sesame has more Copper, Iron, Calcium, Manganese, Fiber, Vitamin B1, Vitamin B6, Selenium, and Vitamin B3, however, Cashew is richer in Vitamin K.
  • Sesame covers your daily Copper needs 210% more than Cashew.
  • Cashew has 26 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Cashew has 37mg.

Specific food types used in this comparison are Seeds, sesame seeds, whole, dried and Nuts, cashew nuts, raw.

Infographic

Sesame vs Cashew infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
9
:
1
Cashew
Contains more Calcium +2535.1%
Contains more Iron +117.8%
Contains more Magnesium +20.2%
Contains more Zinc +34.1%
Contains more Copper +86%
Contains more Manganese +48.6%
Contains more Selenium +72.9%
Contains more Potassium +41%
Equal in Phosphorus - 593
Equal in Sodium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +2535.1%
Contains more Iron +117.8%
Contains more Magnesium +20.2%
Contains more Zinc +34.1%
Contains more Copper +86%
Contains more Manganese +48.6%
Contains more Selenium +72.9%
Contains more Potassium +41%
Equal in Phosphorus - 593
Equal in Sodium - 12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
6
:
4
Cashew
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 Folate +288%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1628%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
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 Folate +288%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1628%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
2
:
3
Cashew
Contains more Fats +13.3%
Contains more Other +75.6%
Contains more Carbs +28.7%
Contains more Water +10.9%
Equal in Protein - 18.22
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Fats +13.3%
Contains more Other +75.6%
Contains more Carbs +28.7%
Contains more Water +10.9%
Equal in Protein - 18.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
2
:
1
Cashew
Contains less Saturated Fat -10.6%
Contains more Polyunsaturated fat +177.5%
Contains more Monounsaturated Fat +26.9%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -10.6%
Contains more Polyunsaturated fat +177.5%
Contains more Monounsaturated Fat +26.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Cashew
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Sesame Cashew Opinion
Net carbs 11.65g 26.89g Cashew
Protein 17.73g 18.22g Cashew
Fats 49.67g 43.85g Sesame
Carbs 23.45g 30.19g Cashew
Calories 573kcal 553kcal Sesame
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 0.3g 5.91g Sesame
Fiber 11.8g 3.3g Sesame
Calcium 975mg 37mg Sesame
Iron 14.55mg 6.68mg Sesame
Magnesium 351mg 292mg Sesame
Phosphorus 629mg 593mg Sesame
Potassium 468mg 660mg Cashew
Sodium 11mg 12mg Sesame
Zinc 7.75mg 5.78mg Sesame
Copper 4.082mg 2.195mg Sesame
Manganese 2.46mg 1.655mg Sesame
Selenium 34.4µg 19.9µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.9mg Cashew
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.791mg 0.423mg Sesame
Vitamin B2 0.247mg 0.058mg Sesame
Vitamin B3 4.515mg 1.062mg Sesame
Vitamin B5 0.05mg 0.864mg Cashew
Vitamin B6 0.79mg 0.417mg Sesame
Folate 97µg 25µg Sesame
Vitamin K 0µg 34.1µg Cashew
Tryptophan 0.388mg 0.287mg Sesame
Threonine 0.736mg 0.688mg Sesame
Isoleucine 0.763mg 0.789mg Cashew
Leucine 1.358mg 1.472mg Cashew
Lysine 0.569mg 0.928mg Cashew
Methionine 0.586mg 0.362mg Sesame
Phenylalanine 0.94mg 0.951mg Cashew
Valine 0.99mg 1.094mg Cashew
Histidine 0.522mg 0.456mg Sesame
Saturated Fat 6.957g 7.783g Sesame
Monounsaturated Fat 18.759g 23.797g Cashew
Polyunsaturated fat 21.773g 7.845g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
34%
Cashew
Minerals Daily Need Coverage Score
348%
Sesame
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (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 - 25)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.