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Cashew vs Peanut - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 1.504g)
Which food contains less Sugars?
Peanut
Peanut contains less Sugars (difference - 1.19g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 6mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.3)
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 Peanut
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price 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 Peanut
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
47
Peanut
Mineral Summary Score
128
Cashew
80
Peanut

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
6
:
2
Peanut
Contains more Iron +45.9%
Contains more Magnesium +73.8%
Contains more Copper +91.9%
Contains more Zinc +76.8%
Contains more Phosphorus +57.7%
Contains less Sodium -33.3%
Contains more Calcium +148.6%
Equal in Potassium - 705
Contains more Iron +45.9%
Contains more Magnesium +73.8%
Contains more Copper +91.9%
Contains more Zinc +76.8%
Contains more Phosphorus +57.7%
Contains less Sodium -33.3%
Contains more Calcium +148.6%
Equal in Potassium - 705

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
3
:
5
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +825.6%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +1036.2%
Contains more Vitamin B5 +104.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +825.6%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +1036.2%
Contains more Vitamin B5 +104.5%

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
155%
Peanut
Carbohydrates
30%
Cashew
16%
Peanut
Fats
202%
Cashew
227%
Peanut

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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 Peanut Opinion
Calories 553 567 Peanut
Protein 18.22 25.8 Peanut
Fats 43.85 49.24 Peanut
Vitamin C 0.5 0 Cashew
Carbs 30.19 16.13 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 4.58 Cashew
Calcium 37 92 Peanut
Potassium 660 705 Peanut
Magnesium 292 168 Cashew
Sugars 5.91 4.72 Cashew
Fiber 3.3 8.5 Peanut
Copper 2.195 1.144 Cashew
Zinc 5.78 3.27 Cashew
Starch 23.49 Cashew
Phosphorus 593 376 Cashew
Sodium 12 18 Cashew
Vitamin A 0 0
Vitamin E 0.9 8.33 Peanut
Vitamin D 0 0
Vitamin B1 0.423 0.64 Peanut
Vitamin B2 0.058 0.135 Peanut
Vitamin B3 1.062 12.066 Peanut
Vitamin B5 0.864 1.767 Peanut
Vitamin B6 0.417 0.348 Cashew
Vitamin B12 0 0
Vitamin K 34.1 0 Cashew
Folic acid (B9) 0 0
Trans Fat 0 Cashew
Saturated Fat 7.783 6.279 Peanut
Monounsaturated Fat 23.797 24.426 Peanut
Polyunsaturated fat 7.845 15.558 Peanut
Tryptophan 0.287 0.25 Cashew
Threonine 0.688 0.883 Peanut
Isoleucine 0.789 0.907 Peanut
Leucine 1.472 1.672 Peanut
Lysine 0.928 0.926 Cashew
Methionine 0.362 0.317 Cashew
Phenylalanine 0.951 1.377 Peanut
Valine 1.094 1.082 Cashew
Histidine 0.456 0.652 Peanut
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.