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.

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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.

Sesame

Cashew

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%

Contains more PotassiumPotassium

+41%

~equal in Phosphorus ~593mg

~equal in Sodium ~12mg

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.

Sesame

Cashew

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%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+260%
Contains more Vitamin B5Vitamin B5	+1628%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	4.082mg	2.195mg	210%
Iron	14.55mg	6.68mg	98%
Calcium	975mg	37mg	94%
Polyunsaturated fat	21.773g	7.845g	93%
Manganese	2.46mg	1.655mg	35%
Fiber	11.8g	3.3g	34%
Vitamin B1	0.791mg	0.423mg	31%
Vitamin B6	0.79mg	0.417mg	29%
Vitamin K	0µg	34.1µg	28%
Selenium	34.4µg	19.9µg	26%
Vitamin B3	4.515mg	1.062mg	22%
Zinc	7.75mg	5.78mg	18%
Folate	97µg	25µg	18%
Vitamin B5	0.05mg	0.864mg	16%
Vitamin B2	0.247mg	0.058mg	15%
Magnesium	351mg	292mg	14%
Monounsaturated fat	18.759g	23.797g	13%
Starch		23.49g	10%
Fats	49.67g	43.85g	9%
Potassium	468mg	660mg	6%
Phosphorus	629mg	593mg	5%
Choline	25.6mg		5%
Vitamin E	0.25mg	0.9mg	4%
Saturated fat	6.957g	7.783g	4%
Carbs	23.45g	30.19g	2%
Calories	573kcal	553kcal	1%
Protein	17.73g	18.22g	1%
Vitamin C	0mg	0.5mg	1%
Protein per 100 calories	3.1g	3.3g	N/A
Calories per 10 g protein	323kcal	304kcal	N/A
Weight per 100 calories	17g	18g	N/A
Unsaturated / Saturated Fat ratio	5.8	4.1	N/A
Net carbs	11.65g	26.89g	N/A
Sugar	0.3g	5.91g	N/A
Sodium	11mg	12mg	0%
Tryptophan	0.388mg	0.287mg	0%
Threonine	0.736mg	0.688mg	0%
Isoleucine	0.763mg	0.789mg	0%
Leucine	1.358mg	1.472mg	0%
Lysine	0.569mg	0.928mg	0%
Methionine	0.586mg	0.362mg	0%
Phenylalanine	0.94mg	0.951mg	0%
Valine	0.99mg	1.094mg	0%
Histidine	0.522mg	0.456mg	0%
Fructose		0.05g	0%