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Cashew vs. Banana — In-Depth Nutrition Comparison

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What are the differences between cashew and bananas?

  • Cashew is richer than bananas in copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin K.
  • Cashew's daily need coverage for copper is 235% more.
  • Cashew has 69 times more saturated fat than bananas. While cashew has 7.783g of saturated fat, bananas have only 0.112g.
  • The glycemic index of cashew is lower.

We used Nuts, cashew nuts, raw and Bananas, raw types in this article.

Infographic

Cashew vs Banana 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.
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Banana
Banana
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more MagnesiumMagnesium +981.5%
Contains more CalciumCalcium +640%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +2469.2%
Contains more CopperCopper +2714.1%
Contains more ZincZinc +3753.3%
Contains more PhosphorusPhosphorus +2595.5%
Contains more ManganeseManganese +513%
Contains more SeleniumSelenium +1890%
Contains less SodiumSodium -91.7%

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.
Cashew
Cashew
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Banana
Banana
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +1264.5%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B5Vitamin B5 +158.7%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +6720%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +1640%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +25.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Banana DV% diff.
Copper 2.195mg 0.078mg 235%
Phosphorus 593mg 22mg 82%
Iron 6.68mg 0.26mg 80%
Fats 43.85g 0.33g 67%
Magnesium 292mg 27mg 63%
Manganese 1.655mg 0.27mg 60%
Monounsaturated fat 23.797g 0.032g 59%
Polyunsaturated fat 7.845g 0.073g 52%
Zinc 5.78mg 0.15mg 51%
Saturated fat 7.783g 0.112g 35%
Protein 18.22g 1.09g 34%
Selenium 19.9µg 1µg 34%
Vitamin B1 0.423mg 0.031mg 33%
Vitamin K 34.1µg 0.5µg 28%
Calories 553kcal 89kcal 23%
Vitamin B5 0.864mg 0.334mg 11%
Vitamin C 0.5mg 8.7mg 9%
Potassium 660mg 358mg 9%
Starch 23.49g 5.38g 7%
Fructose 0.05g 4.85g 6%
Vitamin E 0.9mg 0.1mg 5%
Vitamin B6 0.417mg 0.367mg 4%
Calcium 37mg 5mg 3%
Fiber 3.3g 2.6g 3%
Carbs 30.19g 22.84g 2%
Vitamin B3 1.062mg 0.665mg 2%
Choline 9.8mg 2%
Vitamin B2 0.058mg 0.073mg 1%
Folate 25µg 20µg 1%
Protein per 100 calories 3.3g 1.2g N/A
Calories per 10 g protein 304kcal 817kcal N/A
Weight per 100 calories 18g 112g N/A
Unsaturated / Saturated Fat ratio 4.1 0.94 N/A
Net carbs 26.89g 20.24g N/A
Sugar 5.91g 12.23g N/A
Sodium 12mg 1mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.287mg 0.009mg 0%
Threonine 0.688mg 0.028mg 0%
Isoleucine 0.789mg 0.028mg 0%
Leucine 1.472mg 0.068mg 0%
Lysine 0.928mg 0.05mg 0%
Methionine 0.362mg 0.008mg 0%
Phenylalanine 0.951mg 0.049mg 0%
Valine 1.094mg 0.047mg 0%
Histidine 0.456mg 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
Banana
Banana
1
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more ProteinProtein +1571.6%
Contains more FatsFats +13187.9%
Contains more CarbsCarbs +32.2%
Contains more OtherOther +206%
Contains more WaterWater +1340.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains more Mono. FatMonounsaturated fat +74265.6%
Contains more Poly. FatPolyunsaturated fat +10646.6%
Contains less Sat. FatSaturated fat -98.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more StarchStarch +336.6%
Contains more SucroseSucrose +143.1%
Contains more GlucoseGlucose +9860%
Contains more FructoseFructose +9600%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.