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

Macadamia vs. Cashew — In-Depth Nutrition Comparison

Compare

How are Macadamia and Cashew different?

  • Macadamia is richer in Manganese, Vitamin B1, and Fiber, while Cashew is higher in Copper, Phosphorus, Zinc, Magnesium, Iron, and Selenium.
  • Cashew covers your daily need of Copper 160% more than Macadamia.
  • Macadamia contains 3 times more Vitamin B1 than Cashew. Macadamia contains 1.195mg of Vitamin B1, while Cashew contains 0.423mg.
  • Cashew is lower in Saturated Fat.

Nuts, macadamia nuts, raw and Nuts, cashew nuts, raw types were used in this article.

Infographic

Macadamia 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 more Calcium +129.7%
Contains less Sodium -58.3%
Contains more Manganese +149.6%
Contains more Iron +81%
Contains more Magnesium +124.6%
Contains more Phosphorus +215.4%
Contains more Potassium +79.3%
Contains more Zinc +344.6%
Contains more Copper +190.3%
Contains more Selenium +452.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +129.7%
Contains less Sodium -58.3%
Contains more Manganese +149.6%
Contains more Iron +81%
Contains more Magnesium +124.6%
Contains more Phosphorus +215.4%
Contains more Potassium +79.3%
Contains more Zinc +344.6%
Contains more Copper +190.3%
Contains more Selenium +452.8%

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.
:
5
Cashew
Contains more Vitamin C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Folate +127.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 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 +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Folate +127.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +72.8%
Contains more Protein +130.3%
Contains more Carbs +118.5%
Contains more Water +282.4%
Contains more Other +122.8%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 Fats +72.8%
Contains more Protein +130.3%
Contains more Carbs +118.5%
Contains more Water +282.4%
Contains more Other +122.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +147.4%
Contains less Saturated Fat -35.5%
Contains more Polyunsaturated fat +422.3%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains more Monounsaturated Fat +147.4%
Contains less Saturated Fat -35.5%
Contains more Polyunsaturated fat +422.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +40%
Contains more Fructose +40%
Contains more Starch +2137.1%
Contains more Sucrose +31.2%
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 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 +40%
Contains more Fructose +40%
Contains more Starch +2137.1%
Contains more Sucrose +31.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Cashew Opinion
Net carbs 5.22g 26.89g Cashew
Protein 7.91g 18.22g Cashew
Fats 75.77g 43.85g Macadamia
Carbs 13.82g 30.19g Cashew
Calories 718kcal 553kcal Macadamia
Starch 1.05g 23.49g Cashew
Fructose 0.07g 0.05g Macadamia
Sugar 4.57g 5.91g Macadamia
Fiber 8.6g 3.3g Macadamia
Calcium 85mg 37mg Macadamia
Iron 3.69mg 6.68mg Cashew
Magnesium 130mg 292mg Cashew
Phosphorus 188mg 593mg Cashew
Potassium 368mg 660mg Cashew
Sodium 5mg 12mg Macadamia
Zinc 1.3mg 5.78mg Cashew
Copper 0.756mg 2.195mg Cashew
Manganese 4.131mg 1.655mg Macadamia
Selenium 3.6µg 19.9µg Cashew
Vitamin E 0.54mg 0.9mg Cashew
Vitamin C 1.2mg 0.5mg Macadamia
Vitamin B1 1.195mg 0.423mg Macadamia
Vitamin B2 0.162mg 0.058mg Macadamia
Vitamin B3 2.473mg 1.062mg Macadamia
Vitamin B5 0.758mg 0.864mg Cashew
Vitamin B6 0.275mg 0.417mg Cashew
Folate 11µg 25µg Cashew
Vitamin K 34.1µg Cashew
Tryptophan 0.067mg 0.287mg Cashew
Threonine 0.37mg 0.688mg Cashew
Isoleucine 0.314mg 0.789mg Cashew
Leucine 0.602mg 1.472mg Cashew
Lysine 0.018mg 0.928mg Cashew
Methionine 0.023mg 0.362mg Cashew
Phenylalanine 0.665mg 0.951mg Cashew
Valine 0.363mg 1.094mg Cashew
Histidine 0.195mg 0.456mg Cashew
Saturated Fat 12.061g 7.783g Cashew
Monounsaturated Fat 58.877g 23.797g Macadamia
Polyunsaturated fat 1.502g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Cashew
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
43%
Macadamia
34%
Cashew
Minerals Daily Need Coverage Score
122%
Macadamia
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 4.278g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.