Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cashew vs. Raisin — In-Depth Nutrition Comparison

Compare

A recap on differences between Cashew and Raisin

  • Cashew is higher than Raisin in Copper, Phosphorus, Magnesium, Iron, Manganese, Zinc, Selenium, Vitamin B1, and Vitamin K.
  • Cashew covers your daily Copper needs 209% more than Raisin.
  • Cashew contains 134 times more Saturated Fat than Raisin. While Cashew contains 7.783g of Saturated Fat, Raisin contains only 0.058g.

Food varieties used in this article are Nuts, cashew nuts, raw and Raisins, seedless.

Infographic

Cashew vs Raisin 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
7
:
3
Raisin
Contains more Iron +255.3%
Contains more Magnesium +812.5%
Contains more Phosphorus +487.1%
Contains more Zinc +2527.3%
Contains more Copper +590.3%
Contains more Manganese +453.5%
Contains more Selenium +3216.7%
Contains more Calcium +35.1%
Contains more Potassium +13.5%
Equal in Sodium - 11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Iron +255.3%
Contains more Magnesium +812.5%
Contains more Phosphorus +487.1%
Contains more Zinc +2527.3%
Contains more Copper +590.3%
Contains more Manganese +453.5%
Contains more Selenium +3216.7%
Contains more Calcium +35.1%
Contains more Potassium +13.5%
Equal in Sodium - 11

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
7
:
2
Raisin
Contains more Vitamin E +650%
Contains more Vitamin B1 +299.1%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +809.5%
Contains more Vitamin B6 +139.7%
Contains more Folate +400%
Contains more Vitamin K +874.3%
Contains more Vitamin C +360%
Contains more Vitamin B2 +115.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin E +650%
Contains more Vitamin B1 +299.1%
Contains more Vitamin B3 +38.6%
Contains more Vitamin B5 +809.5%
Contains more Vitamin B6 +139.7%
Contains more Folate +400%
Contains more Vitamin K +874.3%
Contains more Vitamin C +360%
Contains more Vitamin B2 +115.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
3
:
2
Raisin
Contains more Protein +493.5%
Contains more Fats +9432.6%
Contains more Other +36.6%
Contains more Carbs +162.3%
Contains more Water +196.7%
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
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +493.5%
Contains more Fats +9432.6%
Contains more Other +36.6%
Contains more Carbs +162.3%
Contains more Water +196.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
:
1
Raisin
Contains more Monounsaturated Fat +46560.8%
Contains more Polyunsaturated fat +21102.7%
Contains less Saturated Fat -99.3%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Monounsaturated Fat +46560.8%
Contains more Polyunsaturated fat +21102.7%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
:
2
Raisin
Contains more Starch +770%
Contains more Sucrose +1191.1%
Contains more Glucose +55400%
Contains more Fructose +59260%
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
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +770%
Contains more Sucrose +1191.1%
Contains more Glucose +55400%
Contains more Fructose +59260%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Raisin
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 Raisin Opinion
Net carbs 26.89g 75.48g Raisin
Protein 18.22g 3.07g Cashew
Fats 43.85g 0.46g Cashew
Carbs 30.19g 79.18g Raisin
Calories 553kcal 299kcal Cashew
Starch 23.49g 2.7g Cashew
Fructose 0.05g 29.68g Raisin
Sugar 5.91g 59.19g Cashew
Fiber 3.3g 3.7g Raisin
Calcium 37mg 50mg Raisin
Iron 6.68mg 1.88mg Cashew
Magnesium 292mg 32mg Cashew
Phosphorus 593mg 101mg Cashew
Potassium 660mg 749mg Raisin
Sodium 12mg 11mg Raisin
Zinc 5.78mg 0.22mg Cashew
Copper 2.195mg 0.318mg Cashew
Manganese 1.655mg 0.299mg Cashew
Selenium 19.9µg 0.6µg Cashew
Vitamin E 0.9mg 0.12mg Cashew
Vitamin C 0.5mg 2.3mg Raisin
Vitamin B1 0.423mg 0.106mg Cashew
Vitamin B2 0.058mg 0.125mg Raisin
Vitamin B3 1.062mg 0.766mg Cashew
Vitamin B5 0.864mg 0.095mg Cashew
Vitamin B6 0.417mg 0.174mg Cashew
Folate 25µg 5µg Cashew
Vitamin K 34.1µg 3.5µg Cashew
Tryptophan 0.287mg 0.05mg Cashew
Threonine 0.688mg 0.077mg Cashew
Isoleucine 0.789mg 0.057mg Cashew
Leucine 1.472mg 0.096mg Cashew
Lysine 0.928mg 0.084mg Cashew
Methionine 0.362mg 0.021mg Cashew
Phenylalanine 0.951mg 0.065mg Cashew
Valine 1.094mg 0.083mg Cashew
Histidine 0.456mg 0.072mg Cashew
Saturated Fat 7.783g 0.058g Raisin
Monounsaturated Fat 23.797g 0.051g Cashew
Polyunsaturated fat 7.845g 0.037g Cashew
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

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

People also compare

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%
Raisin
Minerals Daily Need Coverage Score
200%
Cashew
37%
Raisin

Comparison summary

Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 7.725g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 53.28g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 39)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.