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  6. Cashew vs. Dates

Cashew vs. Dates — In-Depth Nutrition Comparison

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The main differences between Cashew and Dates

  • Cashew is richer than Dates in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin K.
  • Daily need coverage for Copper from Cashew is 221% higher.
  • Cashew contains 243 times more Saturated Fat than Dates . Cashew contains 7.783g of Saturated Fat, while Dates contain 0.032g.

Food types used in this article are Nuts, cashew nuts, raw and Dates, deglet noor.

Infographic

Cashew vs Dates 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
Dates
Dates
Contains more Iron +554.9%
Contains more Magnesium +579.1%
Contains more Phosphorus +856.5%
Contains more Zinc +1893.1%
Contains more Copper +965.5%
Contains more Manganese +531.7%
Contains more Selenium +563.3%
Contains less Sodium -83.3%
Equal in Calcium - 39
Equal in Potassium - 656
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +554.9%
Contains more Magnesium +579.1%
Contains more Phosphorus +856.5%
Contains more Zinc +1893.1%
Contains more Copper +965.5%
Contains more Manganese +531.7%
Contains more Selenium +563.3%
Contains less Sodium -83.3%
Equal in Calcium - 39
Equal in Potassium - 656

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
7
:
3
Dates
Dates
Contains more Vitamin E +1700%
Contains more Vitamin C +25%
Contains more Vitamin B1 +713.5%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +152.7%
Contains more Folate +31.6%
Contains more Vitamin K +1163%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +20%
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +1700%
Contains more Vitamin C +25%
Contains more Vitamin B1 +713.5%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +152.7%
Contains more Folate +31.6%
Contains more Vitamin K +1163%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Dates
Dates
Contains more Protein +643.7%
Contains more Fats +11143.6%
Contains more Other +58.8%
Contains more Carbs +148.5%
Contains more Water +294.8%
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
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +643.7%
Contains more Fats +11143.6%
Contains more Other +58.8%
Contains more Carbs +148.5%
Contains more Water +294.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +66002.8%
Contains more Polyunsaturated fat +41189.5%
Contains less Saturated Fat -99.6%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +66002.8%
Contains more Polyunsaturated fat +41189.5%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Dates
Dates
Contains more Starch +∞%
Contains more Sucrose +310.3%
Contains more Glucose +39640%
Contains more Fructose +39020%
Contains more Maltose +∞%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dates
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +310.3%
Contains more Glucose +39640%
Contains more Fructose +39020%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Dates Opinion
Net carbs 26.89g 67.03g Dates
Protein 18.22g 2.45g Cashew
Fats 43.85g 0.39g Cashew
Carbs 30.19g 75.03g Dates
Calories 553kcal 282kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g 19.56g Dates
Sugar 5.91g 63.35g Cashew
Fiber 3.3g 8g Dates
Calcium 37mg 39mg Dates
Iron 6.68mg 1.02mg Cashew
Magnesium 292mg 43mg Cashew
Phosphorus 593mg 62mg Cashew
Potassium 660mg 656mg Cashew
Sodium 12mg 2mg Dates
Zinc 5.78mg 0.29mg Cashew
Copper 2.195mg 0.206mg Cashew
Manganese 1.655mg 0.262mg Cashew
Selenium 19.9µg 3µg Cashew
Vitamin A 0IU 10IU Dates
Vitamin E 0.9mg 0.05mg Cashew
Vitamin C 0.5mg 0.4mg Cashew
Vitamin B1 0.423mg 0.052mg Cashew
Vitamin B2 0.058mg 0.066mg Dates
Vitamin B3 1.062mg 1.274mg Dates
Vitamin B5 0.864mg 0.589mg Cashew
Vitamin B6 0.417mg 0.165mg Cashew
Folate 25µg 19µg Cashew
Vitamin K 34.1µg 2.7µg Cashew
Tryptophan 0.287mg 0.012mg Cashew
Threonine 0.688mg 0.043mg Cashew
Isoleucine 0.789mg 0.049mg Cashew
Leucine 1.472mg 0.084mg Cashew
Lysine 0.928mg 0.066mg Cashew
Methionine 0.362mg 0.022mg Cashew
Phenylalanine 0.951mg 0.05mg Cashew
Valine 1.094mg 0.071mg Cashew
Histidine 0.456mg 0.032mg Cashew
Saturated Fat 7.783g 0.032g Dates
Monounsaturated Fat 23.797g 0.036g Cashew
Polyunsaturated fat 7.845g 0.019g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Dates
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
12%
Dates
Minerals Daily Need Coverage Score
200%
Cashew
29%
Dates

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 7.751g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 57.44g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.