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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
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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
Sesame
7
:
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 Potassium +41%
Equal in Phosphorus - 593
Equal in Sodium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
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 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" chart 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 +∞%

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.
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 g 23.49g Cashew
Fructose g 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
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.9mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
50
Sesame
34
Cashew
Mineral Summary Score
372
Sesame
209
Cashew

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
106%
Sesame
109%
Cashew
Carbohydrates
23%
Sesame
30%
Cashew
Fats
229%
Sesame
202%
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

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. 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.