Beechnuts vs. Cashew — In-Depth Nutrition Comparison
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The main differences between Beechnuts and Cashew
- Beechnuts are richer in Vitamin B2, Folate, Vitamin B6, and Vitamin C, yet Cashew is richer in Copper, Phosphorus, Magnesium, Iron, Zinc, and Manganese.
- Daily need coverage for Copper from Cashew is 169% higher.
- Beechnuts contain 31 times more Vitamin C than Cashew. Beechnuts contain 15.5mg of Vitamin C, while Cashew contains 0.5mg.
Food types used in this article are Nuts, beechnuts, dried and Nuts, cashew nuts, raw.
Infographic
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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.
Contains
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Potassium
+54.1%
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Calcium
+3600%
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Iron
+171.5%
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Magnesium
+∞%
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Phosphorus
+∞%
Contains
less
Sodium
-68.4%
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Zinc
+1505.6%
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Copper
+227.6%
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Manganese
+23.4%
Contains
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Potassium
+54.1%
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Calcium
+3600%
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Iron
+171.5%
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Magnesium
+∞%
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Phosphorus
+∞%
Contains
less
Sodium
-68.4%
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Zinc
+1505.6%
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Copper
+227.6%
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Manganese
+23.4%
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.
:
5
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Vitamin C
+3000%
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Vitamin B2
+539.7%
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Vitamin B6
+64%
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Folate
+352%
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Vitamin B1
+39.1%
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Vitamin B3
+21.1%
Equal in Vitamin B5 - 0.864
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Vitamin C
+3000%
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Vitamin B2
+539.7%
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Vitamin B6
+64%
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Folate
+352%
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Vitamin B1
+39.1%
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Vitamin B3
+21.1%
Equal in Vitamin B5 - 0.864
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+14%
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Carbs
+11%
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Water
+26.9%
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Other
+45.7%
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Protein
+193.9%
Equal in Carbs - 30.19
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Fats
+14%
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Carbs
+11%
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Water
+26.9%
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Other
+45.7%
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Protein
+193.9%
Equal in Carbs - 30.19
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-26.5%
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Polyunsaturated fat
+156.1%
Equal in Monounsaturated Fat - 23.797
Contains
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Saturated Fat
-26.5%
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Polyunsaturated fat
+156.1%
Equal in Monounsaturated Fat - 23.797
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Sodium | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 33.5g | 26.89g | |
Protein | 6.2g | 18.22g | |
Fats | 50g | 43.85g | |
Carbs | 33.5g | 30.19g | |
Calories | 576kcal | 553kcal | |
Starch | 23.49g | ||
Fructose | 0.05g | ||
Sugar | 5.91g | ||
Fiber | 3.3g | ||
Calcium | 1mg | 37mg | |
Iron | 2.46mg | 6.68mg | |
Magnesium | 0mg | 292mg | |
Phosphorus | 0mg | 593mg | |
Potassium | 1017mg | 660mg | |
Sodium | 38mg | 12mg | |
Zinc | 0.36mg | 5.78mg | |
Copper | 0.67mg | 2.195mg | |
Manganese | 1.341mg | 1.655mg | |
Selenium | 19.9µg | ||
Vitamin E | 0.9mg | ||
Vitamin C | 15.5mg | 0.5mg | |
Vitamin B1 | 0.304mg | 0.423mg | |
Vitamin B2 | 0.371mg | 0.058mg | |
Vitamin B3 | 0.877mg | 1.062mg | |
Vitamin B5 | 0.925mg | 0.864mg | |
Vitamin B6 | 0.684mg | 0.417mg | |
Folate | 113µg | 25µg | |
Vitamin K | 34.1µg | ||
Tryptophan | 0.069mg | 0.287mg | |
Threonine | 0.221mg | 0.688mg | |
Isoleucine | 0.245mg | 0.789mg | |
Leucine | 0.367mg | 1.472mg | |
Lysine | 0.367mg | 0.928mg | |
Methionine | 0.146mg | 0.362mg | |
Phenylalanine | 0.262mg | 0.951mg | |
Valine | 0.346mg | 1.094mg | |
Histidine | 0.172mg | 0.456mg | |
Saturated Fat | 5.719g | 7.783g | |
Monounsaturated Fat | 21.892g | 23.797g | |
Polyunsaturated fat | 20.089g | 7.845g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
44%
34%
Minerals Daily Need Coverage Score
60%
200%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Sodium?
Cashew contains less Sodium (difference - 26mg)
Which food is lower in Sugar?
Beechnuts is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Beechnuts is lower in Saturated Fat (difference - 2.064g)
Which food is lower in glycemic index?
Beechnuts is lower in glycemic index (difference - 25)
Which food is cheaper?
Beechnuts 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.