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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 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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
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
:
6
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 Folate +288%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
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 Folate +288%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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
Sugar 5.91 0.3 Sesame
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
Folate 25 97 Sesame
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
Fructose 0.05 Cashew

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.