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Cashew vs Sesame - In-Depth Nutrition Comparison

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Significant differences between Cashew and Sesame

  • The amount of Copper, Iron, Calcium, Manganese, Fiber, Vitamin B1, Vitamin B6, Vitamin K, Selenium, and Vitamin B3 in Sesame is higher than in Cashew.
  • Sesame covers your daily Copper needs 210% more than Cashew.

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

Infographic

Cashew vs Sesame infographic
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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 Calcium +2535.1%
Contains more Iron +117.8%
Contains more Magnesium +20.2%
Contains more Zinc +34.1%
Contains more Copper +86%
Equal in Phosphorus - 629
Equal in Sodium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains more Potassium +41%
Contains more Calcium +2535.1%
Contains more Iron +117.8%
Contains more Magnesium +20.2%
Contains more Zinc +34.1%
Contains more Copper +86%
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
:
6
Sesame
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
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 Folate +288%
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%
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%
Contains more Vitamin E +260%
Contains more Vitamin C +∞%
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 Folate +288%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Sesame
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 Cashew Sesame Opinion
Net carbs 26.89g 11.65g Cashew
Protein 18.22g 17.73g Cashew
Fats 43.85g 49.67g Sesame
Carbs 30.19g 23.45g Cashew
Calories 553kcal 573kcal Sesame
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g 0.3g Sesame
Fiber 3.3g 11.8g Sesame
Calcium 37mg 975mg Sesame
Iron 6.68mg 14.55mg Sesame
Magnesium 292mg 351mg Sesame
Phosphorus 593mg 629mg Sesame
Potassium 660mg 468mg Cashew
Sodium 12mg 11mg Sesame
Zinc 5.78mg 7.75mg Sesame
Copper 2.195mg 4.082mg Sesame
Vitamin A 0IU 9IU Sesame
Vitamin E 0.9mg 0.25mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.791mg Sesame
Vitamin B2 0.058mg 0.247mg Sesame
Vitamin B3 1.062mg 4.515mg Sesame
Vitamin B5 0.864mg 0.05mg Cashew
Vitamin B6 0.417mg 0.79mg Sesame
Folate 25µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg 0.388mg Sesame
Threonine 0.688mg 0.736mg Sesame
Isoleucine 0.789mg 0.763mg Cashew
Leucine 1.472mg 1.358mg Cashew
Lysine 0.928mg 0.569mg Cashew
Methionine 0.362mg 0.586mg Sesame
Phenylalanine 0.951mg 0.94mg Cashew
Valine 1.094mg 0.99mg Cashew
Histidine 0.456mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 6.957g Sesame
Monounsaturated Fat 23.797g 18.759g Cashew
Polyunsaturated fat 7.845g 21.773g Sesame

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
50
Sesame
Mineral Summary Score
209
Cashew
372
Sesame

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 food.
Protein
109%
Cashew
106%
Sesame
Carbohydrates
30%
Cashew
23%
Sesame
Fats
202%
Cashew
229%
Sesame

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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