Acorns vs. Cashew — In-Depth Nutrition Comparison
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A recap on differences between acorns and cashew
- Acorns are higher in folate and vitamin B6, yet cashew is higher in copper, iron, phosphorus, magnesium, zinc, vitamin B1, and manganese.
- Cashew covers your daily copper needs 175% more than acorns.
- Acorns contain 3 times more folate than cashew. While acorns contain 87µg of folate, cashew contains only 25µg.
- The amount of saturated fat in acorns is lower.
Food varieties used in this article are Nuts, acorns, raw and Nuts, cashew nuts, raw.
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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 SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +371% |
| Contains more PotassiumPotassium | +22.4% |
| Contains more IronIron | +745.6% |
| Contains more CopperCopper | +253.5% |
| Contains more ZincZinc | +1033.3% |
| Contains more PhosphorusPhosphorus | +650.6% |
| Contains more ManganeseManganese | +23.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +103.4% |
| Contains more Vitamin B3Vitamin B3 | +72% |
| Contains more Vitamin B6Vitamin B6 | +26.6% |
| Contains more FolateFolate | +248% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +277.7% |
| Contains more Vitamin B5Vitamin B5 | +20.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +35% |
| Contains more WaterWater | +436.5% |
| Contains more ProteinProtein | +196.3% |
| Contains more FatsFats | +83.8% |
| Contains more OtherOther | +89.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.1% |
| Contains more Mono. FatMonounsaturated fat | +57.5% |
| Contains more Poly. FatPolyunsaturated fat | +70.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.621mg | 2.195mg | 175% |
| Iron | 0.79mg | 6.68mg | 74% |
| Phosphorus | 79mg | 593mg | 73% |
| Magnesium | 62mg | 292mg | 55% |
| Zinc | 0.51mg | 5.78mg | 48% |
| Selenium | 19.9µg | 36% | |
| Fats | 23.86g | 43.85g | 31% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B1 | 0.112mg | 0.423mg | 26% |
| Protein | 6.15g | 18.22g | 24% |
| Monounsaturated fat | 15.109g | 23.797g | 22% |
| Polyunsaturated fat | 4.596g | 7.845g | 22% |
| Saturated fat | 3.102g | 7.783g | 21% |
| Folate | 87µg | 25µg | 16% |
| Manganese | 1.337mg | 1.655mg | 14% |
| Fiber | 3.3g | 13% | |
| Starch | 23.49g | 10% | |
| Vitamin B6 | 0.528mg | 0.417mg | 9% |
| Calories | 387kcal | 553kcal | 8% |
| Vitamin E | 0.9mg | 6% | |
| Vitamin B2 | 0.118mg | 0.058mg | 5% |
| Vitamin B3 | 1.827mg | 1.062mg | 5% |
| Potassium | 539mg | 660mg | 4% |
| Carbs | 40.75g | 30.19g | 4% |
| Vitamin B5 | 0.715mg | 0.864mg | 3% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Sodium | 0mg | 12mg | 1% |
| Net carbs | 40.75g | 26.89g | N/A |
| Calcium | 41mg | 37mg | 0% |
| Sugar | 5.91g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Tryptophan | 0.074mg | 0.287mg | 0% |
| Threonine | 0.236mg | 0.688mg | 0% |
| Isoleucine | 0.285mg | 0.789mg | 0% |
| Leucine | 0.489mg | 1.472mg | 0% |
| Lysine | 0.384mg | 0.928mg | 0% |
| Methionine | 0.103mg | 0.362mg | 0% |
| Phenylalanine | 0.269mg | 0.951mg | 0% |
| Valine | 0.345mg | 1.094mg | 0% |
| Histidine | 0.17mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
25%
32%
Minerals Daily Need Coverage Score
56%
200%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Acorns is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Acorns contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Acorns is lower in Saturated fat (difference - 4.681g)
Which food is lower in glycemic index?
Acorns is lower in glycemic index (difference - 25)
Which food is cheaper?
Acorns is cheaper (difference - $2.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.