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  6. Cashew vs. Chinese cabbage

Cashew vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between cashew and Chinese cabbage

  • Cashew has more copper, phosphorus, iron, manganese, magnesium, zinc, and selenium; however, Chinese cabbage is higher in vitamin A and vitamin C.
  • Cashew covers your daily need for copper, 242% more than Chinese cabbage.
  • Cashew has 288 times more saturated fat than Chinese cabbage. While cashew has 7.783g of saturated fat, Chinese cabbage has only 0.027g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Cashew vs Chinese cabbage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +1436.8%
Contains more PotassiumPotassium +161.9%
Contains more IronIron +735%
Contains more CopperCopper +10352.4%
Contains more ZincZinc +2942.1%
Contains more PhosphorusPhosphorus +1502.7%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +940.9%
Contains more SeleniumSelenium +3880%
Contains more CalciumCalcium +183.8%

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.
Cashew
Cashew
5
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +957.5%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B5Vitamin B5 +881.8%
Contains more Vitamin B6Vitamin B6 +114.9%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +20.7%
Contains more Vitamin KVitamin K +33.4%
Contains more FolateFolate +164%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Chinese cabbage DV% diff.
Copper 2.195mg 0.021mg 242%
Phosphorus 593mg 37mg 79%
Iron 6.68mg 0.8mg 74%
Fats 43.85g 0.2g 67%
Magnesium 292mg 19mg 65%
Manganese 1.655mg 0.159mg 65%
Monounsaturated fat 23.797g 0.015g 59%
Polyunsaturated fat 7.845g 0.096g 52%
Zinc 5.78mg 0.19mg 51%
Vitamin C 0.5mg 45mg 49%
Saturated fat 7.783g 0.027g 35%
Selenium 19.9µg 0.5µg 35%
Protein 18.22g 1.5g 33%
Vitamin B1 0.423mg 0.04mg 32%
Calories 553kcal 13kcal 27%
Vitamin A 0µg 223µg 25%
Vitamin B6 0.417mg 0.194mg 17%
Vitamin B5 0.864mg 0.088mg 16%
Potassium 660mg 252mg 12%
Starch 23.49g 10%
Vitamin K 34.1µg 45.5µg 10%
Folate 25µg 66µg 10%
Fiber 3.3g 1g 9%
Carbs 30.19g 2.18g 9%
Calcium 37mg 105mg 7%
Vitamin E 0.9mg 0.09mg 5%
Vitamin B3 1.062mg 0.5mg 4%
Sodium 12mg 65mg 2%
Choline 6.4mg 1%
Vitamin B2 0.058mg 0.07mg 1%
Net carbs 26.89g 1.18g N/A
Sugar 5.91g 1.18g N/A
Tryptophan 0.287mg 0.015mg 0%
Threonine 0.688mg 0.049mg 0%
Isoleucine 0.789mg 0.085mg 0%
Leucine 1.472mg 0.088mg 0%
Lysine 0.928mg 0.089mg 0%
Methionine 0.362mg 0.009mg 0%
Phenylalanine 0.951mg 0.044mg 0%
Valine 1.094mg 0.066mg 0%
Histidine 0.456mg 0.026mg 0%
Fructose 0.05g 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1114.7%
Contains more FatsFats +21825%
Contains more CarbsCarbs +1284.9%
Contains more OtherOther +217.5%
Contains more WaterWater +1733.1%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +158546.7%
Contains more Poly. FatPolyunsaturated fat +8071.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.