Cashews vs. Sesame Seeds
Nutrition comparison of Cashews and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and sesame seeds:
- Both sesame seeds and cashews are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Sesame seed has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid.
- Sesame seed is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and cashews are high in calories. Sesame seed is very similar to cashew for calories - sesame seed has 565 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is heavier in carbs, lighter in fat and similar to sesame seeds for protein. Cashews has a macronutrient ratio of 12:21:67 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Sesame Seeds | |
|---|---|---|
| Protein | 12% | 11% |
| Carbohydrates | 21% | 17% |
| Fat | 67% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and cashews contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both sesame seeds and cashews are high in dietary fiber. Sesame seed has 324% more dietary fiber than cashew - sesame seed has 14g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Sesame seed has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and cashews 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 has 18.2g of protein.
Fat
saturated fat
Both sesame seeds and cashews are high in saturated fat. Cashew has 16% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and sesame seeds contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and cashews contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashew has more Vitamin E than sesame seed - cashew has 0.9mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Cashew has more Vitamin K than sesame seed - cashew has 34.1ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid. Both cashews and sesame seeds contain significant amounts of thiamin and Vitamin B6.
| Cashews | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.423 MG | 0.803 MG |
| Riboflavin | 0.058 MG | 0.251 MG |
| Niacin | 1.062 MG | 4.581 MG |
| Pantothenic acid | 0.864 MG | 0.051 MG |
| Vitamin B6 | 0.417 MG | 0.802 MG |
| Folate | 25 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 25 times more calcium than cashew - sesame seed has 989mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both sesame seeds and cashews are high in iron. Sesame seed has 121% more iron than cashew - sesame seed has 14.8mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both sesame seeds and cashews are high in potassium. Cashew has 39% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.363 G |
| Total | 0.062 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than cashew per 100 grams.
| Cashews | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 20.654 G |
| Total | 8.048 G | 20.654 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 Cashews or Sesame Seeds .
Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cashews 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 % |
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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 | |||
FAQ
Does sesame seeds or cashews contain more calories in 100 grams?Both sesame seeds and cashews are high in calories. Sesame seed is quite similar to cashew for calories - sesame seed has 565 calories in 100g and cashew has 553 calories.
Does sesame seeds or cashews contain more calcium?
Sesame seed is a rich source of calcium and it has 25 times more calcium than cashew - sesame seed has 989mg of calcium in 100 grams and cashew has 37mg of calcium.
Does sesame seeds or cashews contain more iron?
Both sesame seeds and cashews are high in iron. Sesame seed has 120% more iron than cashew - sesame seed has 14.8mg of iron in 100 grams and cashew has 6.7mg of iron.
Does sesame seeds or cashews contain more potassium?
Both sesame seeds and cashews are high in potassium. Cashew has 40% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and cashew has 660mg of potassium.