Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Cashew
  5. Compare
  6. Cashew vs. Prunes

Cashew vs. Prunes — In-Depth Nutrition Comparison

Compare

How are Cashew and Prunes different?

  • Cashew is richer in Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Selenium, and Vitamin B1, while Prunes is higher in Vitamin K.
  • Cashew covers your daily need of Copper 213% more than Prunes.
  • Cashew contains 88 times more Saturated Fat than Prunes. Cashew contains 7.783g of Saturated Fat, while Prunes contains 0.088g.

Nuts, cashew nuts, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Cashew vs Prunes 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
7
:
3
Prunes
Prunes
Contains more Iron +618.3%
Contains more Magnesium +612.2%
Contains more Phosphorus +759.4%
Contains more Zinc +1213.6%
Contains more Copper +681.1%
Contains more Manganese +453.5%
Contains more Selenium +6533.3%
Contains more Calcium +16.2%
Contains more Potassium +10.9%
Contains less Sodium -83.3%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +618.3%
Contains more Magnesium +612.2%
Contains more Phosphorus +759.4%
Contains more Zinc +1213.6%
Contains more Copper +681.1%
Contains more Manganese +453.5%
Contains more Selenium +6533.3%
Contains more Calcium +16.2%
Contains more Potassium +10.9%
Contains less Sodium -83.3%

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
Prunes
Prunes
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +729.4%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +103.4%
Contains more Folate +525%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +74.5%
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%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +109.3%
Contains more Vitamin B1 +729.4%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +103.4%
Contains more Folate +525%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +220.7%
Contains more Vitamin B3 +77.2%
Contains more Vitamin K +74.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Prunes
Prunes
Contains more Protein +735.8%
Contains more Fats +11439.5%
Contains more Carbs +111.6%
Contains more Water +494.6%
Equal in Other - 2.64
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
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +735.8%
Contains more Fats +11439.5%
Contains more Carbs +111.6%
Contains more Water +494.6%
Equal in Other - 2.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +44800%
Contains more Polyunsaturated fat +12553.2%
Contains less Saturated Fat -98.9%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +44800%
Contains more Polyunsaturated fat +12553.2%
Contains less Saturated Fat -98.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Prunes
Prunes
Contains more Starch +359.7%
Contains more Sucrose +3773.3%
Contains more Glucose +50820%
Contains more Fructose +24800%
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
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Starch +359.7%
Contains more Sucrose +3773.3%
Contains more Glucose +50820%
Contains more Fructose +24800%
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 Prunes
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Prunes Opinion
Net carbs 26.89g 56.78g Prunes
Protein 18.22g 2.18g Cashew
Fats 43.85g 0.38g Cashew
Carbs 30.19g 63.88g Prunes
Calories 553kcal 240kcal Cashew
Starch 23.49g 5.11g Cashew
Fructose 0.05g 12.45g Prunes
Sugar 5.91g 38.13g Cashew
Fiber 3.3g 7.1g Prunes
Calcium 37mg 43mg Prunes
Iron 6.68mg 0.93mg Cashew
Magnesium 292mg 41mg Cashew
Phosphorus 593mg 69mg Cashew
Potassium 660mg 732mg Prunes
Sodium 12mg 2mg Prunes
Zinc 5.78mg 0.44mg Cashew
Copper 2.195mg 0.281mg Cashew
Manganese 1.655mg 0.299mg Cashew
Selenium 19.9µg 0.3µg Cashew
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.9mg 0.43mg Cashew
Vitamin C 0.5mg 0.6mg Prunes
Vitamin B1 0.423mg 0.051mg Cashew
Vitamin B2 0.058mg 0.186mg Prunes
Vitamin B3 1.062mg 1.882mg Prunes
Vitamin B5 0.864mg 0.422mg Cashew
Vitamin B6 0.417mg 0.205mg Cashew
Folate 25µg 4µg Cashew
Vitamin K 34.1µg 59.5µg Prunes
Tryptophan 0.287mg 0.025mg Cashew
Threonine 0.688mg 0.049mg Cashew
Isoleucine 0.789mg 0.041mg Cashew
Leucine 1.472mg 0.066mg Cashew
Lysine 0.928mg 0.05mg Cashew
Methionine 0.362mg 0.016mg Cashew
Phenylalanine 0.951mg 0.052mg Cashew
Valine 1.094mg 0.056mg Cashew
Histidine 0.456mg 0.027mg Cashew
Saturated Fat 7.783g 0.088g Prunes
Monounsaturated Fat 23.797g 0.053g Cashew
Polyunsaturated fat 7.845g 0.062g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cashew
Cashew vs Pistachio
Pistachio
Cashew
Cashew vs Brazil nut
Brazil nut
Cashew
Cashew vs Coconut
Coconut
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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
31%
Prunes
Minerals Daily Need Coverage Score
200%
Cashew
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 7.695g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 32.22g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 4)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.