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Peanut vs Cashew - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 8)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 1.504g)
Which food contains less Sugars?
Peanut
Peanut contains less Sugars (difference - 1.19g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 6mg)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.3)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Peanut Cashew
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut Cashew
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
47
Peanut
29
Cashew
Mineral Summary Score
80
Peanut
128
Cashew

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
Peanut
2
:
6
Cashew
Contains more Calcium +148.6%
Contains more Iron +45.9%
Contains more Magnesium +73.8%
Contains more Copper +91.9%
Contains more Zinc +76.8%
Contains more Phosphorus +57.7%
Contains less Sodium -33.3%
Equal in Potassium - 660
Contains more Calcium +148.6%
Contains more Iron +45.9%
Contains more Magnesium +73.8%
Contains more Copper +91.9%
Contains more Zinc +76.8%
Contains more Phosphorus +57.7%
Contains less Sodium -33.3%
Equal in Potassium - 660

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
Peanut
5
:
3
Cashew
Contains more Vitamin E +825.6%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +1036.2%
Contains more Vitamin B5 +104.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +825.6%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +132.8%
Contains more Vitamin B3 +1036.2%
Contains more Vitamin B5 +104.5%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +19.8%
Contains more Vitamin K +∞%

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
155%
Peanut
109%
Cashew
Carbohydrates
16%
Peanut
30%
Cashew
Fats
227%
Peanut
202%
Cashew

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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 Peanut Cashew Opinion
Calories 567 553 Peanut
Protein 25.8 18.22 Peanut
Fats 49.24 43.85 Peanut
Vitamin C 0 0.5 Cashew
Carbs 16.13 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 6.68 Cashew
Calcium 92 37 Peanut
Potassium 705 660 Peanut
Magnesium 168 292 Cashew
Sugars 4.72 5.91 Cashew
Fiber 8.5 3.3 Peanut
Copper 1.144 2.195 Cashew
Zinc 3.27 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 376 593 Cashew
Sodium 18 12 Cashew
Vitamin A 0 0
Vitamin E 8.33 0.9 Peanut
Vitamin D 0 0
Vitamin B1 0.64 0.423 Peanut
Vitamin B2 0.135 0.058 Peanut
Vitamin B3 12.066 1.062 Peanut
Vitamin B5 1.767 0.864 Peanut
Vitamin B6 0.348 0.417 Cashew
Vitamin B12 0 0
Vitamin K 0 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat 0 Cashew
Saturated Fat 6.279 7.783 Peanut
Monounsaturated Fat 24.426 23.797 Peanut
Polyunsaturated fat 15.558 7.845 Peanut
Tryptophan 0.25 0.287 Cashew
Threonine 0.883 0.688 Peanut
Isoleucine 0.907 0.789 Peanut
Leucine 1.672 1.472 Peanut
Lysine 0.926 0.928 Cashew
Methionine 0.317 0.362 Cashew
Phenylalanine 1.377 0.951 Peanut
Valine 1.082 1.094 Cashew
Histidine 0.652 0.456 Peanut
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.