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.
Detailed nutritional comparison of cashews and sesame seeds 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: Cashews (Nuts, cashew nuts, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Cashews src
Image of Sesame Seeds src

Here's an infographic summarizing the nutritional differences between cashews and sesame seeds. marks particularly rich nutrients.


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) .

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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.