sesame seeds vs Cashews
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
sesame seeds: 100g (100g) | Cashews: 100g (100g)
565
sesame seeds
553
Cashews
17g
sesame seeds
17.4g
Cashews
25.7g
sesame seeds
36.3g
Cashews
48g
sesame seeds
38.9g
Cashews
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
12%
sesame seeds
13%
Cashews
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| Nutrient | sesame seeds | Cashews |
|---|---|---|
| Calories | 565 | 553 |
| Protein | 17g | 17.4g |
| Carbs | 25.7g | 36.3g |
| Fat | 48g | 38.9g |
| Fiber | 14g | 4.1g |
| Sugar | — | — |
| Sodium | 11mg | 4.76mg |
| Cholesterol | 0mg | — |
| Saturated Fat | 6.72g | — |
| Potassium | 475mg | 638mg |
| Vitamin A | 0mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 989mg | 42mg |
| Iron | 14.8mg | 5.99mg |
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 sesame seeds or Cashews better for weight loss?
For weight loss, Cashews is the better choice. sesame seeds has 565 calories and 17g protein per serving, while Cashews has 553 calories and 17.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, sesame seeds or Cashews?
Cashews has more protein per serving. sesame seeds provides 17g and Cashews provides 17.4g of protein.
Can I eat both sesame seeds and cashews together?
Yes! Combining sesame seeds and cashews gives you 1118 calories and 34.4g protein. This combination can work well as part of a balanced meal.