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Seed vs Cashew - 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.
Seed Cashew
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
Seed 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
25
Seed
29
Cashew
Mineral Summary Score
137
Seed
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
Seed
4
:
4
Cashew
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%
Contains more Potassium +62.2%
Contains more Copper +137.6%
Contains more Zinc +26.2%
Contains less Sodium -25%

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
Seed
5
:
6
Cashew
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%
Contains more Vitamin E +80%

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
99%
Seed
109%
Cashew
Carbohydrates
42%
Seed
30%
Cashew
Fats
142%
Seed
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 Seed Cashew Opinion
Calories 486 553 Cashew
Protein 16.54 18.22 Cashew
Fats 30.74 43.85 Cashew
Vitamin C 1.6 0.5 Seed
Carbs 42.12 30.19 Seed
Cholesterol 0 0
Vitamin D 0 Cashew
Iron 7.72 6.68 Seed
Calcium 631 37 Seed
Potassium 407 660 Cashew
Magnesium 335 292 Seed
Sugars 5.91 Cashew
Fiber 34.4 3.3 Seed
Copper 0.924 2.195 Cashew
Zinc 4.58 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 860 593 Seed
Sodium 16 12 Cashew
Vitamin A 54 0 Seed
Vitamin E 0.5 0.9 Cashew
Vitamin D 0 Cashew
Vitamin B1 0.62 0.423 Seed
Vitamin B2 0.17 0.058 Seed
Vitamin B3 8.83 1.062 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 3.33 7.783 Seed
Monounsaturated Fat 2.309 23.797 Cashew
Polyunsaturated fat 23.665 7.845 Seed
Tryptophan 0.436 0.287 Seed
Threonine 0.709 0.688 Seed
Isoleucine 0.801 0.789 Seed
Leucine 1.371 1.472 Cashew
Lysine 0.97 0.928 Seed
Methionine 0.588 0.362 Seed
Phenylalanine 1.016 0.951 Seed
Valine 0.95 1.094 Cashew
Histidine 0.531 0.456 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.