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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Protein per 100 calories | 3.3g | 3.1g | N/A |
| Calories per 10 g protein | 304kcal | 323kcal | N/A |
| Weight per 100 calories | 18g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 4.1 | 5.8 | N/A |
| 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% |
~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% |
