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Cashew vs. Maple syrup — In-Depth Nutrition Comparison

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Significant differences between Cashew and Maple syrup

  • Cashew has more Copper, Phosphorus, Iron, Magnesium, Zinc, Selenium, and Vitamin B6, however, Maple syrup is richer in Vitamin B2, and Manganese.
  • Cashew covers your daily Copper needs 242% more than Maple syrup.
  • Maple syrup has 1112 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Maple syrup has 0.007g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Syrups, maple.

Infographic

Cashew vs Maple syrup 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.
Contains more Iron +5972.7%
Contains more Magnesium +1290.5%
Contains more Phosphorus +29550%
Contains more Potassium +211.3%
Contains more Zinc +293.2%
Contains more Copper +12094.4%
Contains more Selenium +3216.7%
Contains more Calcium +175.7%
Contains more Manganese +75.7%
Equal in Sodium - 12
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 31% 5% 15% 1% 19% 2% 41% 6% 380% 4%
Contains more Iron +5972.7%
Contains more Magnesium +1290.5%
Contains more Phosphorus +29550%
Contains more Potassium +211.3%
Contains more Zinc +293.2%
Contains more Copper +12094.4%
Contains more Selenium +3216.7%
Contains more Calcium +175.7%
Contains more Manganese +75.7%
Equal in Sodium - 12

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
8
:
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B3 +1211.1%
Contains more Vitamin B5 +2300%
Contains more Vitamin B6 +20750%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2089.7%
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% 0% 0% 0% 17% 294% 2% 3% 1% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B3 +1211.1%
Contains more Vitamin B5 +2300%
Contains more Vitamin B6 +20750%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +2089.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +45450%
Contains more Fats +72983.3%
Contains more Other +440.4%
Contains more Carbs +122.1%
Contains more Water +522.9%
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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more Protein +45450%
Contains more Fats +72983.3%
Contains more Other +440.4%
Contains more Carbs +122.1%
Contains more Water +522.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +216236.4%
Contains more Polyunsaturated fat +46047.1%
Contains less Saturated Fat -99.9%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
20% 31% 49%
Saturated Fat: 0.007 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +216236.4%
Contains more Polyunsaturated fat +46047.1%
Contains less Saturated Fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +903.8%
Contains more Glucose +3100%
Contains more Fructose +940%
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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +903.8%
Contains more Glucose +3100%
Contains more Fructose +940%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Maple syrup
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Maple syrup Opinion
Net carbs 26.89g 67.04g Maple syrup
Protein 18.22g 0.04g Cashew
Fats 43.85g 0.06g Cashew
Carbs 30.19g 67.04g Maple syrup
Calories 553kcal 260kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g 0.52g Maple syrup
Sugar 5.91g 60.46g Cashew
Fiber 3.3g 0g Cashew
Calcium 37mg 102mg Maple syrup
Iron 6.68mg 0.11mg Cashew
Magnesium 292mg 21mg Cashew
Phosphorus 593mg 2mg Cashew
Potassium 660mg 212mg Cashew
Sodium 12mg 12mg
Zinc 5.78mg 1.47mg Cashew
Copper 2.195mg 0.018mg Cashew
Manganese 1.655mg 2.908mg Maple syrup
Selenium 19.9µg 0.6µg Cashew
Vitamin E 0.9mg 0mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.066mg Cashew
Vitamin B2 0.058mg 1.27mg Maple syrup
Vitamin B3 1.062mg 0.081mg Cashew
Vitamin B5 0.864mg 0.036mg Cashew
Vitamin B6 0.417mg 0.002mg Cashew
Folate 25µg 0µg Cashew
Vitamin K 34.1µg 0µg Cashew
Tryptophan 0.287mg Cashew
Threonine 0.688mg Cashew
Isoleucine 0.789mg Cashew
Leucine 1.472mg Cashew
Lysine 0.928mg Cashew
Methionine 0.362mg Cashew
Phenylalanine 0.951mg Cashew
Valine 1.094mg Cashew
Histidine 0.456mg Cashew
Saturated Fat 7.783g 0.007g Maple syrup
Monounsaturated Fat 23.797g 0.011g Cashew
Polyunsaturated fat 7.845g 0.017g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Maple syrup
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
26%
Maple syrup
Minerals Daily Need Coverage Score
200%
Cashew
50%
Maple syrup

Comparison summary

Which food is lower in Saturated Fat?
Maple syrup
Maple syrup is lower in Saturated Fat (difference - 7.776g)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 54.55g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 29)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $1.5)
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 Sodium?
?
The foods are relatively equal in Sodium (12 mg)
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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.