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Clementine vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Clementine and Cashew

  • Clementine has more Vitamin C, however, Cashew is richer in Copper, Iron, Phosphorus, Manganese, Magnesium, Zinc, Selenium, Vitamin K, and Vitamin B1.
  • Cashew covers your daily Copper needs 239% more than Clementine.
  • Cashew has 98 times less Vitamin C than Clementine. Clementine has 48.8mg of Vitamin C, while Cashew has 0.5mg.

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

Infographic

Clementine vs Cashew 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 less Sodium -91.7%
Contains more Calcium +23.3%
Contains more Iron +4671.4%
Contains more Magnesium +2820%
Contains more Phosphorus +2723.8%
Contains more Potassium +272.9%
Contains more Zinc +9533.3%
Contains more Copper +5004.7%
Contains more Manganese +7095.7%
Contains more Selenium +19800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 6% 8% 9% 16% 1% 2% 15% 3% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains less Sodium -91.7%
Contains more Calcium +23.3%
Contains more Iron +4671.4%
Contains more Magnesium +2820%
Contains more Phosphorus +2723.8%
Contains more Potassium +272.9%
Contains more Zinc +9533.3%
Contains more Copper +5004.7%
Contains more Manganese +7095.7%
Contains more Selenium +19800%

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.
:
10
Cashew
Contains more Vitamin C +9660%
Contains more Vitamin E +350%
Contains more Vitamin B1 +391.9%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +472.2%
Contains more Vitamin B6 +456%
Contains more Vitamin K +∞%
Equal in Folate - 25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
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%
Contains more Vitamin C +9660%
Contains more Vitamin E +350%
Contains more Vitamin B1 +391.9%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +67%
Contains more Vitamin B5 +472.2%
Contains more Vitamin B6 +456%
Contains more Vitamin K +∞%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1565%
Contains more Protein +2043.5%
Contains more Fats +29133.3%
Contains more Carbs +151.2%
Contains more Other +535%
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
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
Contains more Water +1565%
Contains more Protein +2043.5%
Contains more Fats +29133.3%
Contains more Carbs +151.2%
Contains more Other +535%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +3080%
Contains more Fructose +3180%
Contains more Starch +∞%
Equal in Sucrose - 5.81
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Glucose +3080%
Contains more Fructose +3180%
Contains more Starch +∞%
Equal in Sucrose - 5.81

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clementine Cashew
Lower in Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Clementine Cashew Opinion
Net carbs 10.32g 26.89g Cashew
Protein 0.85g 18.22g Cashew
Fats 0.15g 43.85g Cashew
Carbs 12.02g 30.19g Cashew
Calories 47kcal 553kcal Cashew
Starch 0g 23.49g Cashew
Fructose 1.64g 0.05g Clementine
Sugar 9.18g 5.91g Cashew
Fiber 1.7g 3.3g Cashew
Calcium 30mg 37mg Cashew
Iron 0.14mg 6.68mg Cashew
Magnesium 10mg 292mg Cashew
Phosphorus 21mg 593mg Cashew
Potassium 177mg 660mg Cashew
Sodium 1mg 12mg Clementine
Zinc 0.06mg 5.78mg Cashew
Copper 0.043mg 2.195mg Cashew
Manganese 0.023mg 1.655mg Cashew
Selenium 0.1µg 19.9µg Cashew
Vitamin E 0.2mg 0.9mg Cashew
Vitamin C 48.8mg 0.5mg Clementine
Vitamin B1 0.086mg 0.423mg Cashew
Vitamin B2 0.03mg 0.058mg Cashew
Vitamin B3 0.636mg 1.062mg Cashew
Vitamin B5 0.151mg 0.864mg Cashew
Vitamin B6 0.075mg 0.417mg Cashew
Folate 24µg 25µg Cashew
Vitamin K 0µg 34.1µg 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 Clementine
Monounsaturated Fat 23.797g Cashew
Polyunsaturated fat 7.845g Cashew

Which food is preferable for your diet?

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

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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
21%
Clementine
34%
Cashew
Minerals Daily Need Coverage Score
7%
Clementine
200%
Cashew

Comparison summary

Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Clementine
Clementine is lower in Saturated Fat (difference - 7.783g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $2.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 3.27g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 22)
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

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.