Cashew vs. Sesame — In-Depth Nutrition Comparison
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Significant differences between cashew and sesame
- Cashew has more vitamin K; however, sesame is richer in copper, iron, calcium, manganese, fiber, vitamin B1, vitamin B6, selenium, and vitamin B3.
- 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +41% |
| Contains more MagnesiumMagnesium | +20.2% |
| Contains more CalciumCalcium | +2535.1% |
| Contains more IronIron | +117.8% |
| Contains more CopperCopper | +86% |
| Contains more ZincZinc | +34.1% |
| Contains more ManganeseManganese | +48.6% |
| Contains more SeleniumSelenium | +72.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +260% |
| Contains more Vitamin B5Vitamin B5 | +1628% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin B1Vitamin B1 | +87% |
| Contains more Vitamin B2Vitamin B2 | +325.9% |
| Contains more Vitamin B3Vitamin B3 | +325.1% |
| Contains more Vitamin B6Vitamin B6 | +89.4% |
| Contains more FolateFolate | +288% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +28.7% |
| Contains more FatsFats | +13.3% |
| Contains more OtherOther | +75.6% |
~equal in
Protein
~17.73g
~equal in
Water
~4.69g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26.9% |
| Contains less Sat. FatSaturated fat | -10.6% |
| Contains more Poly. FatPolyunsaturated fat | +177.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 2.195mg | 4.082mg | 210% |
| Iron | 6.68mg | 14.55mg | 98% |
| Calcium | 37mg | 975mg | 94% |
| Polyunsaturated fat | 7.845g | 21.773g | 93% |
| Manganese | 1.655mg | 2.46mg | 35% |
| Fiber | 3.3g | 11.8g | 34% |
| Vitamin B1 | 0.423mg | 0.791mg | 31% |
| Vitamin B6 | 0.417mg | 0.79mg | 29% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Selenium | 19.9µg | 34.4µg | 26% |
| Vitamin B3 | 1.062mg | 4.515mg | 22% |
| Zinc | 5.78mg | 7.75mg | 18% |
| Folate | 25µg | 97µg | 18% |
| Vitamin B5 | 0.864mg | 0.05mg | 16% |
| Vitamin B2 | 0.058mg | 0.247mg | 15% |
| Magnesium | 292mg | 351mg | 14% |
| Monounsaturated fat | 23.797g | 18.759g | 13% |
| Starch | 23.49g | 10% | |
| Fats | 43.85g | 49.67g | 9% |
| Potassium | 660mg | 468mg | 6% |
| Phosphorus | 593mg | 629mg | 5% |
| Choline | 25.6mg | 5% | |
| Vitamin E | 0.9mg | 0.25mg | 4% |
| Saturated fat | 7.783g | 6.957g | 4% |
| Carbs | 30.19g | 23.45g | 2% |
| Calories | 553kcal | 573kcal | 1% |
| Protein | 18.22g | 17.73g | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 11.65g | N/A |
| Sugar | 5.91g | 0.3g | N/A |
| Sodium | 12mg | 11mg | 0% |
| Tryptophan | 0.287mg | 0.388mg | 0% |
| Threonine | 0.688mg | 0.736mg | 0% |
| Isoleucine | 0.789mg | 0.763mg | 0% |
| Leucine | 1.472mg | 1.358mg | 0% |
| Lysine | 0.928mg | 0.569mg | 0% |
| Methionine | 0.362mg | 0.586mg | 0% |
| Phenylalanine | 0.951mg | 0.94mg | 0% |
| Valine | 1.094mg | 0.99mg | 0% |
| Histidine | 0.456mg | 0.522mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
47%
Minerals Daily Need Coverage Score
200%
348%
Comparison summary
Which food is lower in Sugar?
Sesame is lower in Sugar (difference - 5.61g)
Which food contains less Sodium?
Sesame contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Sesame is lower in Saturated fat (difference - 0.826g)
Which food is richer in minerals?
Sesame is relatively richer in minerals
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 25)
Which food is cheaper?
Cashew is cheaper (difference - $1.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.