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  6. Cashew vs. Ginkgo nuts

Cashew vs. Ginkgo nuts — In-Depth Nutrition Comparison

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The main differences between Cashew and Ginkgo nuts

  • Cashew is richer in Copper, Iron, Manganese, Phosphorus, Magnesium, Zinc, and Vitamin B1, yet Ginkgo nuts are richer in Vitamin B3, and Vitamin C.
  • Daily need coverage for Copper from Cashew is 213% higher.
  • Cashew contains 24 times more Saturated Fat than Ginkgo nuts. Cashew contains 7.783g of Saturated Fat, while Ginkgo nuts contain 0.319g.

Food types used in this article are Nuts, cashew nuts, raw and Nuts, ginkgo nuts, raw.

Infographic

Cashew vs Ginkgo nuts 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
9
:
1
Ginkgo nuts
Ginkgo nuts
Contains more Calcium +1750%
Contains more Iron +568%
Contains more Magnesium +981.5%
Contains more Phosphorus +378.2%
Contains more Potassium +29.4%
Contains more Zinc +1600%
Contains more Copper +701.1%
Contains more Manganese +1364.6%
Contains less Sodium -41.7%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Ginkgo nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Contains more Calcium +1750%
Contains more Iron +568%
Contains more Magnesium +981.5%
Contains more Phosphorus +378.2%
Contains more Potassium +29.4%
Contains more Zinc +1600%
Contains more Copper +701.1%
Contains more Manganese +1364.6%
Contains less Sodium -41.7%

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
5
:
5
Ginkgo nuts
Ginkgo nuts
Contains more Vitamin B1 +92.3%
Contains more Vitamin B5 +440%
Contains more Vitamin B6 +27.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +2900%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +465%
Contains more Folate +116%
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%
Ginkgo nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0%
Contains more Vitamin B1 +92.3%
Contains more Vitamin B5 +440%
Contains more Vitamin B6 +27.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +2900%
Contains more Vitamin B2 +55.2%
Contains more Vitamin B3 +465%
Contains more Folate +116%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
:
2
Ginkgo nuts
Ginkgo nuts
Contains more Protein +321.8%
Contains more Fats +2510.1%
Contains more Other +111.7%
Contains more Carbs +24.5%
Contains more Water +961.5%
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
Ginkgo nuts
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more Protein +321.8%
Contains more Fats +2510.1%
Contains more Other +111.7%
Contains more Carbs +24.5%
Contains more Water +961.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Ginkgo nuts
Ginkgo nuts
Contains more Monounsaturated Fat +3744.4%
Contains more Polyunsaturated fat +1169.4%
Contains less Saturated Fat -95.9%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Ginkgo nuts
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
Contains more Monounsaturated Fat +3744.4%
Contains more Polyunsaturated fat +1169.4%
Contains less Saturated Fat -95.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Ginkgo nuts Opinion
Net carbs 26.89g 37.6g Ginkgo nuts
Protein 18.22g 4.32g Cashew
Fats 43.85g 1.68g Cashew
Carbs 30.19g 37.6g Ginkgo nuts
Calories 553kcal 182kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Ginkgo nuts
Fiber 3.3g Cashew
Calcium 37mg 2mg Cashew
Iron 6.68mg 1mg Cashew
Magnesium 292mg 27mg Cashew
Phosphorus 593mg 124mg Cashew
Potassium 660mg 510mg Cashew
Sodium 12mg 7mg Ginkgo nuts
Zinc 5.78mg 0.34mg Cashew
Copper 2.195mg 0.274mg Cashew
Manganese 1.655mg 0.113mg Cashew
Selenium 19.9µg Cashew
Vitamin A 0IU 558IU Ginkgo nuts
Vitamin A RAE 0µg 28µg Ginkgo nuts
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 15mg Ginkgo nuts
Vitamin B1 0.423mg 0.22mg Cashew
Vitamin B2 0.058mg 0.09mg Ginkgo nuts
Vitamin B3 1.062mg 6mg Ginkgo nuts
Vitamin B5 0.864mg 0.16mg Cashew
Vitamin B6 0.417mg 0.328mg Cashew
Folate 25µg 54µg Ginkgo nuts
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.071mg Cashew
Threonine 0.688mg 0.268mg Cashew
Isoleucine 0.789mg 0.209mg Cashew
Leucine 1.472mg 0.316mg Cashew
Lysine 0.928mg 0.206mg Cashew
Methionine 0.362mg 0.055mg Cashew
Phenylalanine 0.951mg 0.171mg Cashew
Valine 1.094mg 0.283mg Cashew
Histidine 0.456mg 0.102mg Cashew
Saturated Fat 7.783g 0.319g Ginkgo nuts
Monounsaturated Fat 23.797g 0.619g Cashew
Polyunsaturated fat 7.845g 0.618g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Ginkgo nuts
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
33%
Ginkgo nuts
Minerals Daily Need Coverage Score
200%
Cashew
27%
Ginkgo nuts

Comparison summary

Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Ginkgo nuts
Ginkgo nuts contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 7.464g)
Which food is lower in glycemic index?
Ginkgo nuts
Ginkgo nuts is lower in glycemic index (difference - 25)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts is cheaper (difference - $2.5)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.