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  6. Cashew vs. Acorns

Cashew vs. Acorns — In-Depth Nutrition Comparison

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A recap on differences between Cashew and Acorns

  • Cashew is higher in Copper, Iron, Phosphorus, Magnesium, Zinc, Vitamin B1, and Manganese, yet Acorns are higher in Folate, and Vitamin B6.
  • Cashew covers your daily Copper needs 175% more than Acorns.
  • Cashew contains 11 times more Zinc than Acorns. While Cashew contains 5.78mg of Zinc, Acorns contain only 0.51mg.
  • The amount of Saturated Fat in Acorns are lower.

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

Infographic

Cashew vs Acorns 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.
Cashew
Cashew
8
:
2
Acorns
Acorns
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%
Contains more Calcium +10.8%
Contains less Sodium -100%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Acorns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
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%
Contains more Calcium +10.8%
Contains less Sodium -100%

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.
Cashew
Cashew
6
:
5
Acorns
Acorns
Contains more Vitamin C +∞%
Contains more Vitamin B1 +277.7%
Contains more Vitamin B5 +20.8%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +277.7%
Contains more Vitamin B5 +20.8%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Acorns
Acorns
Contains more Protein +196.3%
Contains more Fats +83.8%
Contains more Other +89.6%
Contains more Carbs +35%
Contains more Water +436.5%
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
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
Contains more Protein +196.3%
Contains more Fats +83.8%
Contains more Other +89.6%
Contains more Carbs +35%
Contains more Water +436.5%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Acorns
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
34%
Cashew
27%
Acorns
Minerals Daily Need Coverage Score
200%
Cashew
56%
Acorns

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