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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
