Cashew vs. Almond paste — In-Depth Nutrition Comparison
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How are cashew and almond paste different?
- Cashew is richer in copper, iron, phosphorus, zinc, magnesium, manganese, vitamin B6, selenium, and vitamin K, while almond paste is higher in vitamin E.
- Cashew covers your daily need for copper, 193% more than almond paste.
Nuts, cashew nuts, raw and Nuts, almond paste types were used in this article.
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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 MagnesiumMagnesium | +124.6% |
| Contains more PotassiumPotassium | +110.2% |
| Contains more IronIron | +317.5% |
| Contains more CopperCopper | +383.5% |
| Contains more ZincZinc | +290.5% |
| Contains more PhosphorusPhosphorus | +129.8% |
| Contains more ManganeseManganese | +93.3% |
| Contains more SeleniumSelenium | +373.8% |
| Contains more CalciumCalcium | +364.9% |
| Contains less SodiumSodium | -25% |
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 | +400% |
| Contains more Vitamin B1Vitamin B1 | +415.9% |
| Contains more Vitamin B5Vitamin B5 | +664.6% |
| Contains more Vitamin B6Vitamin B6 | +1058.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +1404.4% |
| Contains more Vitamin B2Vitamin B2 | +613.8% |
| Contains more Vitamin B3Vitamin B3 | +33.9% |
| Contains more FolateFolate | +192% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
| Contains more ProteinProtein | +102.4% |
| Contains more FatsFats | +58.1% |
| Contains more OtherOther | +85.4% |
| Contains more CarbsCarbs | +58.4% |
| Contains more WaterWater | +170.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated fat:
Sat. Fat
2.629 g
Monounsaturated fat:
Mono. Fat
18.012 g
Polyunsaturated fat:
Poly. Fat
5.821 g
| Contains more Mono. FatMonounsaturated fat | +32.1% |
| Contains more Poly. FatPolyunsaturated fat | +34.8% |
| Contains less Sat. FatSaturated fat | -66.2% |
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 | |
|
DV% diff. |
| Copper | 2.195mg | 0.454mg | 193% |
| Vitamin E | 0.9mg | 13.54mg | 84% |
| Iron | 6.68mg | 1.6mg | 64% |
| Phosphorus | 593mg | 258mg | 48% |
| Magnesium | 292mg | 130mg | 39% |
| Zinc | 5.78mg | 1.48mg | 39% |
| Manganese | 1.655mg | 0.856mg | 35% |
| Selenium | 19.9µg | 4.2µg | 29% |
| Vitamin B6 | 0.417mg | 0.036mg | 29% |
| Vitamin K | 34.1µg | 0µg | 28% |
| Vitamin B1 | 0.423mg | 0.082mg | 28% |
| Vitamin B2 | 0.058mg | 0.414mg | 27% |
| Fats | 43.85g | 27.74g | 25% |
| Saturated fat | 7.783g | 2.629g | 23% |
| Protein | 18.22g | 9g | 18% |
| Vitamin B5 | 0.864mg | 0.113mg | 15% |
| Calcium | 37mg | 172mg | 14% |
| Monounsaturated fat | 23.797g | 18.012g | 14% |
| Polyunsaturated fat | 7.845g | 5.821g | 13% |
| Folate | 25µg | 73µg | 12% |
| Potassium | 660mg | 314mg | 10% |
| Starch | 23.49g | 10% | |
| Fiber | 3.3g | 4.8g | 6% |
| Carbs | 30.19g | 47.81g | 6% |
| Choline | 28.5mg | 5% | |
| Calories | 553kcal | 458kcal | 5% |
| Vitamin B3 | 1.062mg | 1.422mg | 2% |
| Vitamin C | 0.5mg | 0.1mg | 0% |
| Net carbs | 26.89g | 43.01g | N/A |
| Sugar | 5.91g | 36.25g | N/A |
| Sodium | 12mg | 9mg | 0% |
| Tryptophan | 0.287mg | 0% | |
| Threonine | 0.688mg | 0% | |
| Isoleucine | 0.789mg | 0% | |
| Leucine | 1.472mg | 0% | |
| Lysine | 0.928mg | 0% | |
| Methionine | 0.362mg | 0% | |
| Phenylalanine | 0.951mg | 0% | |
| Valine | 1.094mg | 0% | |
| Histidine | 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
32%
38%
Minerals Daily Need Coverage Score
200%
67%
Comparison summary
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 30.34g)
Which food contains less Sodium?
Almond paste contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Almond paste is lower in Saturated fat (difference - 5.154g)
Which food is lower in glycemic index?
Almond paste is lower in glycemic index (difference - 25)
Which food is cheaper?
Almond paste 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.