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Cashew vs. Beechnuts — In-Depth Nutrition Comparison

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The main differences between cashew and beechnuts

  • Cashew is richer in copper, phosphorus, magnesium, iron, zinc, and manganese, yet beechnuts are richer in vitamin B2, folate, vitamin B6, and vitamin C.
  • Daily need coverage for copper for cashew is 169% higher.

Food types used in this article are Nuts, cashew nuts, raw and Nuts, beechnuts, dried.

Infographic

Cashew vs Beechnuts 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
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%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +54.1%

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.1%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +3000%
Contains more Vitamin B2Vitamin B2 +539.7%
Contains more Vitamin B6Vitamin B6 +64%
Contains more FolateFolate +352%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.925mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Beechnuts DV% diff.
Copper 2.195mg 0.67mg 169%
Phosphorus 593mg 0mg 85%
Polyunsaturated fat 7.845g 20.089g 82%
Magnesium 292mg 0mg 70%
Iron 6.68mg 2.46mg 53%
Zinc 5.78mg 0.36mg 49%
Selenium 19.9µg 36%
Vitamin K 34.1µg 28%
Vitamin B2 0.058mg 0.371mg 24%
Protein 18.22g 6.2g 24%
Folate 25µg 113µg 22%
Vitamin B6 0.417mg 0.684mg 21%
Vitamin C 0.5mg 15.5mg 17%
Manganese 1.655mg 1.341mg 14%
Fiber 3.3g 13%
Potassium 660mg 1017mg 11%
Starch 23.49g 10%
Vitamin B1 0.423mg 0.304mg 10%
Saturated fat 7.783g 5.719g 9%
Fats 43.85g 50g 9%
Vitamin E 0.9mg 6%
Monounsaturated fat 23.797g 21.892g 5%
Calcium 37mg 1mg 4%
Calories 553kcal 576kcal 1%
Vitamin B5 0.864mg 0.925mg 1%
Vitamin B3 1.062mg 0.877mg 1%
Sodium 12mg 38mg 1%
Carbs 30.19g 33.5g 1%
Net carbs 26.89g 33.5g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0.069mg 0%
Threonine 0.688mg 0.221mg 0%
Isoleucine 0.789mg 0.245mg 0%
Leucine 1.472mg 0.367mg 0%
Lysine 0.928mg 0.367mg 0%
Methionine 0.362mg 0.146mg 0%
Phenylalanine 0.951mg 0.262mg 0%
Valine 1.094mg 0.346mg 0%
Histidine 0.456mg 0.172mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
1
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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +193.9%
Contains more FatsFats +14%
Contains more CarbsCarbs +11%
Contains more WaterWater +26.9%
Contains more OtherOther +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
1
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -26.5%
Contains more Poly. FatPolyunsaturated fat +156.1%
~equal in Monounsaturated fat ~21.892g

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.