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.
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.
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, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Cashews | |
|---|---|---|
| Protein | ~ | 13% |
| 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 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: Sesame Oil (Oil, sesame, salad or cooking) and Cashews (Nuts, cashew nuts, raw) .
Sesame Oil g
()
|
Daily Values (%) |
Cashews 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 | |||
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.