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  6. Acorns vs. Cashew

Acorns vs. Cashew — In-Depth Nutrition Comparison

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A recap on differences between Acorns and Cashew

  • Acorns are higher in Folate, and Vitamin B6, yet Cashew is higher in Copper, Iron, Phosphorus, Magnesium, Zinc, Vitamin B1, and Manganese.
  • Cashew covers your daily Copper needs 175% more than Acorns.
  • Acorns contain 3 times more Folate than Cashew. While Acorns contain 87µg of Folate, Cashew contains only 25µg.
  • The amount of Saturated Fat in Acorns are lower.

Food varieties used in this article are Nuts, acorns, raw and Nuts, cashew nuts, raw.

Infographic

Acorns vs Cashew infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Acorns
Acorns
2
:
8
Cashew
Cashew
Contains more Calcium +10.8%
Contains less Sodium -100%
Contains more Iron +745.6%
Contains more Magnesium +371%
Contains more Phosphorus +650.6%
Contains more Potassium +22.4%
Contains more Zinc +1033.3%
Contains more Copper +253.5%
Contains more Manganese +23.8%
Equal in Calcium - 37
Acorns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +10.8%
Contains less Sodium -100%
Contains more Iron +745.6%
Contains more Magnesium +371%
Contains more Phosphorus +650.6%
Contains more Potassium +22.4%
Contains more Zinc +1033.3%
Contains more Copper +253.5%
Contains more Manganese +23.8%
Equal in Calcium - 37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Acorns
Acorns
5
:
6
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B2 +103.4%
Contains more Vitamin B3 +72%
Contains more Vitamin B6 +26.6%
Contains more Folate +248%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +277.7%
Contains more Vitamin B5 +20.8%
Acorns
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +103.4%
Contains more Vitamin B3 +72%
Contains more Vitamin B6 +26.6%
Contains more Folate +248%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +277.7%
Contains more Vitamin B5 +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
2
:
3
Cashew
Cashew
Contains more Carbs +35%
Contains more Water +436.5%
Contains more Protein +196.3%
Contains more Fats +83.8%
Contains more Other +89.6%
Acorns
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Carbs +35%
Contains more Water +436.5%
Contains more Protein +196.3%
Contains more Fats +83.8%
Contains more Other +89.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
1
:
2
Cashew
Cashew
Contains less Saturated Fat -60.1%
Contains more Monounsaturated Fat +57.5%
Contains more Polyunsaturated fat +70.7%
Acorns
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -60.1%
Contains more Monounsaturated Fat +57.5%
Contains more Polyunsaturated fat +70.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Acorns Cashew
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Acorns Cashew Opinion
Net carbs 40.75g 26.89g Acorns
Protein 6.15g 18.22g Cashew
Fats 23.86g 43.85g Cashew
Carbs 40.75g 30.19g Acorns
Calories 387kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Acorns
Fiber 3.3g Cashew
Calcium 41mg 37mg Acorns
Iron 0.79mg 6.68mg Cashew
Magnesium 62mg 292mg Cashew
Phosphorus 79mg 593mg Cashew
Potassium 539mg 660mg Cashew
Sodium 0mg 12mg Acorns
Zinc 0.51mg 5.78mg Cashew
Copper 0.621mg 2.195mg Cashew
Manganese 1.337mg 1.655mg Cashew
Selenium 19.9µg Cashew
Vitamin A 39IU 0IU Acorns
Vitamin A RAE 2µg 0µg Acorns
Vitamin E 0.9mg Cashew
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.112mg 0.423mg Cashew
Vitamin B2 0.118mg 0.058mg Acorns
Vitamin B3 1.827mg 1.062mg Acorns
Vitamin B5 0.715mg 0.864mg Cashew
Vitamin B6 0.528mg 0.417mg Acorns
Folate 87µg 25µg Acorns
Vitamin K 34.1µg Cashew
Tryptophan 0.074mg 0.287mg Cashew
Threonine 0.236mg 0.688mg Cashew
Isoleucine 0.285mg 0.789mg Cashew
Leucine 0.489mg 1.472mg Cashew
Lysine 0.384mg 0.928mg Cashew
Methionine 0.103mg 0.362mg Cashew
Phenylalanine 0.269mg 0.951mg Cashew
Valine 0.345mg 1.094mg Cashew
Histidine 0.17mg 0.456mg Cashew
Saturated Fat 3.102g 7.783g Acorns
Monounsaturated Fat 15.109g 23.797g Cashew
Polyunsaturated fat 4.596g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Acorns
34%
Cashew
Minerals Daily Need Coverage Score
56%
Acorns
200%
Cashew

Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 4.681g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 25)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.