Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and sesame seeds:
Both sesame seeds and cashew butter are high in calories. Cashew butter has a little more calories (4%) than sesame seed by weight - sesame seed has 565 calories per 100 grams and cashew butter has 587 calories.
For macronutrient ratios, cashew butter is similar to sesame seeds for protein, carbs and fat. Cashew butter has a macronutrient ratio of 11:18:71 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Sesame Seeds | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 18% | 17% |
| Fat | 71% | 72% |
| Alcohol | ~ | ~ |
Sesame seeds and cashew butter contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and cashew butter has 27.6g of carbohydrates.
Sesame seed is an excellent source of dietary fiber and it has 600% more dietary fiber than cashew butter - sesame seed has 14g of dietary fiber per 100 grams and cashew butter has 2g of dietary fiber.
Both sesame seeds and cashew butter are high in protein. Sesame seed is very similar to sesame seed for protein - sesame seed has 17g of protein per 100 grams and cashew butter has 17.6g of protein.
Both sesame seeds and cashew butter are high in saturated fat. Cashew butter has 45% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and cashew butter has 9.8g of saturated fat.
Sesame seeds and cashew butter contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Sesame seed has more thiamin, niacin and Vitamin B6, however, cashew butter contains more pantothenic acid. Both cashew butter and sesame seeds contain significant amounts of riboflavin and folate.
| Cashew Butter | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.312 MG | 0.803 MG |
| Riboflavin | 0.187 MG | 0.251 MG |
| Niacin | 1.599 MG | 4.581 MG |
| Pantothenic acid | 1.201 MG | 0.051 MG |
| Vitamin B6 | 0.252 MG | 0.802 MG |
| Folate | 68 UG | 98 UG |
Both sesame seeds and cashew butter are high in calcium. Sesame seed has 22 times more calcium than cashew butter - sesame seed has 989mg of calcium per 100 grams and cashew butter has 43mg of calcium.
Both sesame seeds and cashew butter are high in iron. Sesame seed has 193% more iron than cashew butter - sesame seed has 14.8mg of iron per 100 grams and cashew butter has 5mg of iron.
Both sesame seeds and cashew butter are high in potassium. Cashew butter has 15% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and cashew butter has 546mg of potassium.
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than cashew butter per 100 grams.
| Cashew Butter | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.363 G |
| Total | 0.171 G | 0.363 G |
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cashew butter per 100 grams.
| Cashew Butter | Sesame Seeds | |
|---|---|---|
| linoleic acid | 8.166 G | 20.654 G |
| Total | 8.166 G | 20.654 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cashew Butter g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||