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Almond vs Cashew - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.1)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 12)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 3.981g)
Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 1.56g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Cashew
Rich in minerals ok
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
29
Cashew
Mineral Summary Score
96
Almond
128
Cashew

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
5
Cashew
Contains more Calcium +627%
Contains more Potassium +11.1%
Contains less Sodium -91.7%
Contains more Iron +80.1%
Contains more Copper +112.9%
Contains more Zinc +85.3%
Contains more Phosphorus +23.3%
Equal in Potassium - 660
Equal in Magnesium - 292
Contains more Calcium +627%
Contains more Potassium +11.1%
Contains less Sodium -91.7%
Contains more Iron +80.1%
Contains more Copper +112.9%
Contains more Zinc +85.3%
Contains more Phosphorus +23.3%
Equal in Potassium - 660
Equal in Magnesium - 292

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
5
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +240.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.3%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +204.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +240.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.3%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +204.4%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
109%
Cashew
Carbohydrates
22%
Almond
30%
Cashew
Fats
230%
Almond
202%
Cashew

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Cashew Opinion
Calories 579 553 Almond
Protein 21.15 18.22 Almond
Fats 49.93 43.85 Almond
Vitamin C 0 0.5 Cashew
Carbs 21.55 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 6.68 Cashew
Calcium 269 37 Almond
Potassium 733 660 Almond
Magnesium 270 292 Cashew
Sugars 4.35 5.91 Cashew
Fiber 12.5 3.3 Almond
Copper 1.031 2.195 Cashew
Zinc 3.12 5.78 Cashew
Starch 0.72 23.49 Cashew
Phosphorus 481 593 Cashew
Sodium 1 12 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 0.9 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.423 Cashew
Vitamin B2 1.138 0.058 Almond
Vitamin B3 3.618 1.062 Almond
Vitamin B5 0.471 0.864 Cashew
Vitamin B6 0.137 0.417 Cashew
Vitamin B12 0 0
Vitamin K 0 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat 0.015 Cashew
Saturated Fat 3.802 7.783 Almond
Monounsaturated Fat 31.551 23.797 Almond
Polyunsaturated fat 12.329 7.845 Almond
Tryptophan 0.211 0.287 Cashew
Threonine 0.601 0.688 Cashew
Isoleucine 0.751 0.789 Cashew
Leucine 1.473 1.472 Almond
Lysine 0.568 0.928 Cashew
Methionine 0.157 0.362 Cashew
Phenylalanine 1.132 0.951 Almond
Valine 0.855 1.094 Cashew
Histidine 0.539 0.456 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.