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Tuna vs. Cashew — In-Depth Nutrition Comparison

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How are Tuna and Cashew different?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Vitamin B6, while Cashew is higher in Copper, Iron, Manganese, Magnesium, and Zinc.
  • Cashew covers your daily need of Copper 239% more than Tuna.
  • Tuna is lower in Saturated Fat.

Fish, tuna, yellowfin, fresh, cooked, dry heat and Nuts, cashew nuts, raw types were used in this article.

Infographic

Tuna 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.
Tuna
1
:
9
Cashew
Contains more Selenium +443.7%
Contains more Calcium +825%
Contains more Iron +626.1%
Contains more Magnesium +595.2%
Contains more Phosphorus +78.1%
Contains more Potassium +25.2%
Contains less Sodium -77.8%
Contains more Zinc +1184.4%
Contains more Copper +5004.7%
Contains more Manganese +12630.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Selenium +443.7%
Contains more Calcium +825%
Contains more Iron +626.1%
Contains more Magnesium +595.2%
Contains more Phosphorus +78.1%
Contains more Potassium +25.2%
Contains less Sodium -77.8%
Contains more Zinc +1184.4%
Contains more Copper +5004.7%
Contains more Manganese +12630.8%

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.
Tuna
6
:
6
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +1978.2%
Contains more Vitamin B6 +148.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +210.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +215.7%
Contains more Vitamin B5 +158.7%
Contains more Folate +1150%
Contains more Vitamin K +34000%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +136.2%
Contains more Vitamin B3 +1978.2%
Contains more Vitamin B6 +148.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +210.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +215.7%
Contains more Vitamin B5 +158.7%
Contains more Folate +1150%
Contains more Vitamin K +34000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Cashew
Contains more Protein +60%
Contains more Water +1226.5%
Contains more Fats +7332.2%
Contains more Carbs +∞%
Contains more Other +98.4%
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +60%
Contains more Water +1226.5%
Contains more Fats +7332.2%
Contains more Carbs +∞%
Contains more Other +98.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
:
2
Cashew
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +17144.2%
Contains more Polyunsaturated fat +4382.9%
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +17144.2%
Contains more Polyunsaturated fat +4382.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Cashew Opinion
Net carbs 0g 26.89g Cashew
Protein 29.15g 18.22g Tuna
Fats 0.59g 43.85g Cashew
Carbs 0g 30.19g Cashew
Calories 130kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 0g 5.91g Tuna
Fiber 0g 3.3g Cashew
Calcium 4mg 37mg Cashew
Iron 0.92mg 6.68mg Cashew
Magnesium 42mg 292mg Cashew
Phosphorus 333mg 593mg Cashew
Potassium 527mg 660mg Cashew
Sodium 54mg 12mg Cashew
Zinc 0.45mg 5.78mg Cashew
Copper 0.043mg 2.195mg Cashew
Manganese 0.013mg 1.655mg Cashew
Selenium 108.2µg 19.9µg Tuna
Vitamin A 65IU 0IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.9mg Cashew
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.134mg 0.423mg Cashew
Vitamin B2 0.137mg 0.058mg Tuna
Vitamin B3 22.07mg 1.062mg Tuna
Vitamin B5 0.334mg 0.864mg Cashew
Vitamin B6 1.038mg 0.417mg Tuna
Folate 2µg 25µg Cashew
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 34.1µg Cashew
Tryptophan 0.313mg 0.287mg Tuna
Threonine 1.224mg 0.688mg Tuna
Isoleucine 1.287mg 0.789mg Tuna
Leucine 2.27mg 1.472mg Tuna
Lysine 2.565mg 0.928mg Tuna
Methionine 0.827mg 0.362mg Tuna
Phenylalanine 1.091mg 0.951mg Tuna
Valine 1.438mg 1.094mg Tuna
Histidine 0.822mg 0.456mg Tuna
Cholesterol 47mg 0mg Cashew
Trans Fat 0.02g Cashew
Saturated Fat 0.205g 7.783g Tuna
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 23.797g Cashew
Polyunsaturated fat 0.175g 7.845g Cashew
Omega-6 - Eicosadienoic acid 0.002g 0g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
34%
Cashew
Minerals Daily Need Coverage Score
88%
Tuna
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 7.578g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 25)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.