Cashews vs Sesame Seeds: How To Choose?

Cashews and sesame seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on cashews and sesame seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

They also contain a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Sesame Seeds

Sesame seeds (Sesamum indicum) are the seeds of the sesame plant, which is native to tropical regions of Africa and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly sweet flavor, and are often used in a variety of dishes, including breads, pastries, and savory dishes.

Sesame seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sesame seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sesame seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sesame seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sesame Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

Cashews vs Sesame Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs sesame seeds.

This comparison will start by comparing the caloric value of cashews and sesame seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Cashews vs Sesame Seeds Calories

Nuts and seeds are generally high in calories; the same goes for cashews and sesame seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing cashews vs sesame seeds for weight loss, cashews are slightly lower in calories, with 155 calories per serving, compared to 160 calories per serving of sesame seeds.

However, both cashews and sesame seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Cashews vs Sesame Seeds Protein

Nuts and seeds, including cashews and sesame seeds, are an important source of plant-based protein.

Cashews offer around 2% more protein than sesame seeds.

Cashews have 18.2 grams of protein per 100 grams (or 5.1g per serving), while sesame seeds have 17.7 grams of protein per 100 grams (or 5g per serving).

Cashews vs Sesame Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and sesame seeds.

The total amount of carbohydrates is around 22% higher in cashews than in sesame seeds. They have 30.2 grams per 100 grams, compared to 23.5 grams in sesame seeds.

There’s less sugar in sesame seeds than in cashews, 94% precisely.

One handful of sesame seeds (28 grams) contains 0.1 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and sesame seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.3 grams of fiber per portion, sesame seeds are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Sesame Seeds Fats

Like the other nuts and seeds, fats in cashews and sesame seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in cashews and sesame seeds:

• Cashews: 43.8 grams per 100 grams
• Sesame Seeds: 49.7 per 100 grams

Speaking of saturated fats, sesame seeds are 10% lower in saturated fats.

Sesame Seeds and cashews contain 7 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Sesame Seeds Vitamins Content

This section will discuss the vitamin content of cashews and sesame seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, sesame seeds have a higher amount of vitamin C, vitamin B5 (Pantothenic acid), vitamin E, and vitamin K.

Cashews and sesame seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and sesame seeds contain side by side, so you can easily compare them.

Cashews vs Sesame Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and sesame seeds comparison focuses on their mineral content.

Cashews are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, and zinc than sesame seeds.

On the other hand, sesame seeds have a higher amount of potassium, and sodium.

Cashews and sesame seeds contain the same amount of fluoride.

Check out the table below to learn how cashews and sesame seeds compare when it comes to mineral contents.

The Final Word

Cashews and sesame seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both cashews and sesame seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.