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Cashew vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 5.91g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 4.453g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 7)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 4mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew Seed
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
25
Seed
Mineral Summary Score
128
Cashew
137
Seed

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
:
4
Seed
Contains more Potassium +62.2%
Contains more Copper +137.6%
Contains more Zinc +26.2%
Contains less Sodium -25%
Contains more Iron +15.6%
Contains more Calcium +1605.4%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%
Contains more Potassium +62.2%
Contains more Copper +137.6%
Contains more Zinc +26.2%
Contains less Sodium -25%
Contains more Iron +15.6%
Contains more Calcium +1605.4%
Contains more Magnesium +14.7%
Contains more Phosphorus +45%

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
6
:
5
Seed
Contains more Vitamin E +80%
Contains more Vitamin C +220%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +731.5%
Contains more Vitamin E +80%
Contains more Vitamin C +220%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +193.1%
Contains more Vitamin B3 +731.5%

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
99%
Seed
Carbohydrates
30%
Cashew
42%
Seed
Fats
202%
Cashew
142%
Seed

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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 Seed Opinion
Calories 553 486 Cashew
Protein 18.22 16.54 Cashew
Fats 43.85 30.74 Cashew
Vitamin C 0.5 1.6 Seed
Carbs 30.19 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Cashew
Iron 6.68 7.72 Seed
Calcium 37 631 Seed
Potassium 660 407 Cashew
Magnesium 292 335 Seed
Sugars 5.91 Cashew
Fiber 3.3 34.4 Seed
Copper 2.195 0.924 Cashew
Zinc 5.78 4.58 Cashew
Starch 23.49 Cashew
Phosphorus 593 860 Seed
Sodium 12 16 Cashew
Vitamin A 0 54 Seed
Vitamin E 0.9 0.5 Cashew
Vitamin D 0 Cashew
Vitamin B1 0.423 0.62 Seed
Vitamin B2 0.058 0.17 Seed
Vitamin B3 1.062 8.83 Seed
Vitamin B5 0.864 Cashew
Vitamin B6 0.417 Cashew
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folic acid (B9) 0 Cashew
Trans Fat 0.14 Cashew
Saturated Fat 7.783 3.33 Seed
Monounsaturated Fat 23.797 2.309 Cashew
Polyunsaturated fat 7.845 23.665 Seed
Tryptophan 0.287 0.436 Seed
Threonine 0.688 0.709 Seed
Isoleucine 0.789 0.801 Seed
Leucine 1.472 1.371 Cashew
Lysine 0.928 0.97 Seed
Methionine 0.362 0.588 Seed
Phenylalanine 0.951 1.016 Seed
Valine 1.094 0.95 Cashew
Histidine 0.456 0.531 Seed
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.