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Cashew vs Brazil nut - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 8.351g)
Which food contains less Sugars?
Brazil nut
Brazil nut contains less Sugars (difference - 3.58g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 12)
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 is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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 Brazil nut
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Brazil nut
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
20
Brazil nut
Mineral Summary Score
128
Cashew
123
Brazil nut

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
4
:
Contains more Iron +174.9%
Contains more Copper +25.9%
Contains more Zinc +42.4%
Contains more Calcium +332.4%
Contains more Magnesium +28.8%
Contains more Phosphorus +22.3%
Contains less Sodium -75%
Equal in Potassium - 659
Contains more Iron +174.9%
Contains more Copper +25.9%
Contains more Zinc +42.4%
Contains more Calcium +332.4%
Contains more Magnesium +28.8%
Contains more Phosphorus +22.3%
Contains less Sodium -75%
Equal in Potassium - 659

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
:
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +312.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +40%
Contains more Vitamin E +527.8%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B2 +65.7%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +369.6%
Contains more Vitamin B6 +312.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +40%
Contains more Vitamin E +527.8%
Contains more Vitamin B1 +45.9%

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
86%
Brazil nut
Carbohydrates
30%
Cashew
12%
Brazil nut
Fats
202%
Cashew
310%
Brazil nut

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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 Brazil nut Opinion
Calories 553 659 Brazil nut
Protein 18.22 14.32 Cashew
Fats 43.85 67.1 Brazil nut
Vitamin C 0.5 0.7 Brazil nut
Carbs 30.19 11.74 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 2.43 Cashew
Calcium 37 160 Brazil nut
Potassium 660 659 Cashew
Magnesium 292 376 Brazil nut
Sugars 5.91 2.33 Cashew
Fiber 3.3 7.5 Brazil nut
Copper 2.195 1.743 Cashew
Zinc 5.78 4.06 Cashew
Starch 23.49 0.25 Cashew
Phosphorus 593 725 Brazil nut
Sodium 12 3 Brazil nut
Vitamin A 0 0
Vitamin E 0.9 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.423 0.617 Brazil nut
Vitamin B2 0.058 0.035 Cashew
Vitamin B3 1.062 0.295 Cashew
Vitamin B5 0.864 0.184 Cashew
Vitamin B6 0.417 0.101 Cashew
Vitamin B12 0 0
Vitamin K 34.1 0 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 16.134 Cashew
Monounsaturated Fat 23.797 23.879 Brazil nut
Polyunsaturated fat 7.845 24.399 Brazil nut
Tryptophan 0.287 0.135 Cashew
Threonine 0.688 0.365 Cashew
Isoleucine 0.789 0.518 Cashew
Leucine 1.472 1.19 Cashew
Lysine 0.928 0.49 Cashew
Methionine 0.362 1.124 Brazil nut
Phenylalanine 0.951 0.639 Cashew
Valine 1.094 0.76 Cashew
Histidine 0.456 0.409 Cashew
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.