Cashews vs sesame seeds
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Cashews
Best for muscle gain
Cashews
Best for low-carb
sesame seeds
Macro Comparison
Cashews: 100g (100g) | sesame seeds: 100g (100g)
553
Cashews
565
sesame seeds
17.4g
Cashews
17g
sesame seeds
36.3g
Cashews
25.7g
sesame seeds
38.9g
Cashews
48g
sesame seeds
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
13%
Cashews
12%
sesame seeds
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| Nutrient | Cashews | sesame seeds |
|---|---|---|
| Calories | 553 | 565 |
| Protein | 17.4g | 17g |
| Carbs | 36.3g | 25.7g |
| Fat | 38.9g | 48g |
| Fiber | 4.1g | 14g |
| Sugar | — | — |
| Sodium | 4.76mg | 11mg |
| Cholesterol | — | 0mg |
| Saturated Fat | — | 6.72g |
| Potassium | 638mg | 475mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 42mg | 989mg |
| Iron | 5.99mg | 14.8mg |
Which Should You Choose?
For weight loss
Choose Cashews. With 553 calories and 17.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Cashews. Cashews delivers 17.4g protein per serving — 0.4g more than sesame seeds.
For low-carb diets
Choose sesame seeds with 25.7g carbs per serving.
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Take the free quizCommon Questions
Is Cashews or sesame seeds better for weight loss?
For weight loss, Cashews is the better choice. Cashews has 553 calories and 17.4g protein per serving, while sesame seeds has 565 calories and 17g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Cashews or sesame seeds?
Cashews has more protein per serving. Cashews provides 17.4g and sesame seeds provides 17g of protein.
Can I eat both cashews and sesame seeds together?
Yes! Combining cashews and sesame seeds gives you 1118 calories and 34.4g protein. This combination can work well as part of a balanced meal.