Sesame Oil vs. Cashews

Nutrition comparison of Sesame Oil and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame oil versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame oil and cashews:

  • Both cashews and sesame oil are high in calories and saturated fat.
  • Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Cashew has signficantly more calcium than sesame oil.
  • Cashew is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of sesame oil and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Cashews src

Calories and Carbs

calories

Both cashews and sesame oil are high in calories. Sesame oil has 60% more calories than cashew - cashew has 553 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, much lighter in carbs and much heavier in fat compared to cashews per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Cashews
Protein ~ 12%
Carbohydrates ~ 21%
Fat 100% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and sesame oil has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Cashew is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - cashew has 3.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

sugar

Sesame oil has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and sesame oil does not contain significant amounts.

Protein

protein

Cashew is an excellent source of protein and it has more protein than sesame oil - cashew has 18.2g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Both cashews and sesame oil are high in saturated fat. Sesame oil has 82% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin C

Cashews and sesame oil contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Cashews and sesame oil contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Cashew has 151% more Vitamin K than sesame oil - cashew has 34.1ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Cashews
Thiamin ~ 0.423 MG
Riboflavin ~ 0.058 MG
Niacin ~ 1.062 MG
Pantothenic acid ~ 0.864 MG
Vitamin B6 ~ 0.417 MG
Folate ~ 25 UG

Minerals

calcium

Cashew has signficantly more calcium than sesame oil - cashew has 37mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Cashew is an excellent source of iron and it has more iron than sesame oil - cashew has 6.7mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Cashew is an excellent source of potassium and it has more potassium than sesame oil - cashew has 660mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than cashew per 100 grams.

Sesame Oil Cashews
alpha linoleic acid 0.3 G 0.062 G
Total 0.3 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, sesame oil has more linoleic acid than cashew per 100 grams.

Sesame Oil Cashews
linoleic acid 41.3 G 7.782 G
other omega 6 ~ 0.266 G
Total 41.3 G 8.048 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Sesame Oil or Cashews .

Note: The specific food items compared are: Sesame Oil (Oil, sesame, salad or cooking) and Cashews (Nuts, cashew nuts, raw) .

Sesame Oil g

()
Daily Values (%)

Cashews g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does cashews or sesame oil contain more calories in 100 grams?
Both cashews and sesame oil are high in calories. Sesame oil has 60% more calories than cashew - cashew has 553 calories in 100g and sesame oil has 884 calories.

Does cashews or sesame oil contain more iron?
Cashew is an abundant source of iron and it has more iron than sesame oil - cashew has 6.7mg of iron in 100 grams and sesame oil does not contain significant amounts.

Does cashews or sesame oil contain more potassium?
Cashew is a rich source of potassium and it has more potassium than sesame oil - cashew has 660mg of potassium in 100 grams and sesame oil does not contain significant amounts.