Beechnuts vs. Cashew — In-Depth Nutrition Comparison
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The main differences between beechnuts and cashew
- Beechnuts are richer in vitamin B2, folate, vitamin B6, and vitamin C, yet cashew is richer in copper, phosphorus, magnesium, iron, zinc, and manganese.
- Daily need coverage for copper for cashew is 169% higher.
- Beechnuts contain 31 times more vitamin C than cashew. Beechnuts contain 15.5mg of vitamin C, while cashew contains 0.5mg.
Food types used in this article are Nuts, beechnuts, dried and Nuts, cashew nuts, raw.
Infographic
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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 more PotassiumPotassium | +54.1% |
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +3600% |
| Contains more IronIron | +171.5% |
| Contains more CopperCopper | +227.6% |
| Contains more ZincZinc | +1505.6% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -68.4% |
| Contains more ManganeseManganese | +23.4% |
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 CVitamin C | +3000% |
| Contains more Vitamin B2Vitamin B2 | +539.7% |
| Contains more Vitamin B6Vitamin B6 | +64% |
| Contains more FolateFolate | +352% |
| Contains more Vitamin B1Vitamin B1 | +39.1% |
| Contains more Vitamin B3Vitamin B3 | +21.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +14% |
| Contains more WaterWater | +26.9% |
| Contains more OtherOther | +45.7% |
| Contains more ProteinProtein | +193.9% |
~equal in
Carbs
~30.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.5% |
| Contains more Poly. FatPolyunsaturated fat | +156.1% |
~equal in
Monounsaturated fat
~23.797g
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 Sodium |
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| Lower in Sugar |
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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 | |
|
DV% diff. |
| Copper | 0.67mg | 2.195mg | 169% |
| Phosphorus | 0mg | 593mg | 85% |
| Polyunsaturated fat | 20.089g | 7.845g | 82% |
| Magnesium | 0mg | 292mg | 70% |
| Iron | 2.46mg | 6.68mg | 53% |
| Zinc | 0.36mg | 5.78mg | 49% |
| Selenium | 19.9µg | 36% | |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B2 | 0.371mg | 0.058mg | 24% |
| Protein | 6.2g | 18.22g | 24% |
| Folate | 113µg | 25µg | 22% |
| Vitamin B6 | 0.684mg | 0.417mg | 21% |
| Vitamin C | 15.5mg | 0.5mg | 17% |
| Manganese | 1.341mg | 1.655mg | 14% |
| Fiber | 3.3g | 13% | |
| Potassium | 1017mg | 660mg | 11% |
| Starch | 23.49g | 10% | |
| Vitamin B1 | 0.304mg | 0.423mg | 10% |
| Saturated fat | 5.719g | 7.783g | 9% |
| Fats | 50g | 43.85g | 9% |
| Vitamin E | 0.9mg | 6% | |
| Monounsaturated fat | 21.892g | 23.797g | 5% |
| Calcium | 1mg | 37mg | 4% |
| Calories | 576kcal | 553kcal | 1% |
| Vitamin B5 | 0.925mg | 0.864mg | 1% |
| Vitamin B3 | 0.877mg | 1.062mg | 1% |
| Sodium | 38mg | 12mg | 1% |
| Carbs | 33.5g | 30.19g | 1% |
| Net carbs | 33.5g | 26.89g | N/A |
| Sugar | 5.91g | N/A | |
| Tryptophan | 0.069mg | 0.287mg | 0% |
| Threonine | 0.221mg | 0.688mg | 0% |
| Isoleucine | 0.245mg | 0.789mg | 0% |
| Leucine | 0.367mg | 1.472mg | 0% |
| Lysine | 0.367mg | 0.928mg | 0% |
| Methionine | 0.146mg | 0.362mg | 0% |
| Phenylalanine | 0.262mg | 0.951mg | 0% |
| Valine | 0.346mg | 1.094mg | 0% |
| Histidine | 0.172mg | 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
41%
32%
Minerals Daily Need Coverage Score
60%
200%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food contains less Sodium?
Cashew contains less Sodium (difference - 26mg)
Which food is lower in Sugar?
Beechnuts is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Beechnuts is lower in Saturated fat (difference - 2.064g)
Which food is lower in glycemic index?
Beechnuts is lower in glycemic index (difference - 25)
Which food is cheaper?
Beechnuts 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.