Quick Summary
When to Choose Cashews (Raw, Unsalted)
Cashews (Raw, Unsalted) and Black Sesame Seeds have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
When to Choose Black Sesame Seeds
Choose Black Sesame Seeds for more fiber (12g vs 3.2g) and more iron (14mg vs 6.8mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Black Sesame Seeds | Winner |
|---|---|---|---|
| Calories | 560.7 | 577.8 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 18.6g | 17.8g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 30.7g | 23.3g | |
| Fiber | 3.2g | 12.2g | 🏆 Black Sesame Seeds |
| Total Fat | 44.3g | 50g |
Key Vitamins & Minerals
Iron
🏆 Black Sesame Seeds has 2.1x more
Health Benefits Comparison
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Black Sesame Seeds Benefits
- Higher calcium than white sesame
- Excellent iron source (13% DV per tbsp)
- Sesamin and sesamolin anti-cancer compounds
- Traditional remedy for hair health
Practical Considerations
💰 Cost
Cashews (Raw, Unsalted): Moderate
Black Sesame Seeds: Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Black Sesame Seeds: Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Black Sesame Seeds: Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Black Sesame Seeds: Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Black Sesame Seeds are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cashews (Raw, Unsalted) if: Cashews (Raw, Unsalted) and Black Sesame Seeds have a broadly similar nutrient profile, so choose Cashews (Raw, Unsalted) based on taste, texture, cost or what you have to hand.
Choose Black Sesame Seeds if: Choose Black Sesame Seeds for more fiber (12g vs 3.2g) and more iron (14mg vs 6.8mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Black Sesame Seeds in Nutrivio
Compare how Cashews (Raw, Unsalted) and Black Sesame Seeds fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
