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Cashew vs Almond - 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.
Cashew Almond
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
Cashew Almond
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
29
Cashew
59
Almond
Mineral Summary Score
128
Cashew
96
Almond

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
Cashew
5
:
3
Almond
Contains more Iron +80.1%
Contains more Copper +112.9%
Contains more Zinc +85.3%
Contains more Phosphorus +23.3%
Contains more Calcium +627%
Contains more Potassium +11.1%
Contains less Sodium -91.7%
Equal in Magnesium - 270
Contains more Iron +80.1%
Contains more Copper +112.9%
Contains more Zinc +85.3%
Contains more Phosphorus +23.3%
Contains more Calcium +627%
Contains more Potassium +11.1%
Contains less Sodium -91.7%
Equal in Magnesium - 270

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
Cashew
5
:
4
Almond
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +2747.8%
Contains more Vitamin B2 +1862.1%
Contains more Vitamin B3 +240.7%

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
109%
Cashew
127%
Almond
Carbohydrates
30%
Cashew
22%
Almond
Fats
202%
Cashew
230%
Almond

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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 Cashew Almond Opinion
Calories 553 579 Almond
Protein 18.22 21.15 Almond
Fats 43.85 49.93 Almond
Vitamin C 0.5 0 Cashew
Carbs 30.19 21.55 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 3.71 Cashew
Calcium 37 269 Almond
Potassium 660 733 Almond
Magnesium 292 270 Cashew
Sugars 5.91 4.35 Cashew
Fiber 3.3 12.5 Almond
Copper 2.195 1.031 Cashew
Zinc 5.78 3.12 Cashew
Starch 23.49 0.72 Cashew
Phosphorus 593 481 Cashew
Sodium 12 1 Almond
Vitamin A 0 2 Almond
Vitamin E 0.9 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.423 0.205 Cashew
Vitamin B2 0.058 1.138 Almond
Vitamin B3 1.062 3.618 Almond
Vitamin B5 0.864 0.471 Cashew
Vitamin B6 0.417 0.137 Cashew
Vitamin B12 0 0
Vitamin K 34.1 0 Cashew
Folic acid (B9) 0 0
Trans Fat 0.015 Cashew
Saturated Fat 7.783 3.802 Almond
Monounsaturated Fat 23.797 31.551 Almond
Polyunsaturated fat 7.845 12.329 Almond
Tryptophan 0.287 0.211 Cashew
Threonine 0.688 0.601 Cashew
Isoleucine 0.789 0.751 Cashew
Leucine 1.472 1.473 Almond
Lysine 0.928 0.568 Cashew
Methionine 0.362 0.157 Cashew
Phenylalanine 0.951 1.132 Almond
Valine 1.094 0.855 Cashew
Histidine 0.456 0.539 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.