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Cashew vs. Carrot — In-Depth Nutrition Comparison

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Differences between Cashew and Carrot

  • Cashew has more Copper, Iron, Phosphorus, Magnesium, Manganese, Zinc, Selenium, and Vitamin B1, while Carrot has more Vitamin A RAE.
  • Cashew's daily need coverage for Copper is 239% higher.
  • Carrot contains 210 times less Saturated Fat than Cashew. Cashew contains 7.783g of Saturated Fat, while Carrot contains 0.037g.

The food types used in this comparison are Nuts, cashew nuts, raw and Carrots, raw.

Infographic

Cashew vs Carrot 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
10
:
0
Carrot
Contains more Calcium +12.1%
Contains more Iron +2126.7%
Contains more Magnesium +2333.3%
Contains more Phosphorus +1594.3%
Contains more Potassium +106.3%
Contains less Sodium -82.6%
Contains more Zinc +2308.3%
Contains more Copper +4777.8%
Contains more Manganese +1057.3%
Contains more Selenium +19800%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +12.1%
Contains more Iron +2126.7%
Contains more Magnesium +2333.3%
Contains more Phosphorus +1594.3%
Contains more Potassium +106.3%
Contains less Sodium -82.6%
Contains more Zinc +2308.3%
Contains more Copper +4777.8%
Contains more Manganese +1057.3%
Contains more Selenium +19800%

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
7
:
2
Carrot
Contains more Vitamin E +36.4%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B5 +216.5%
Contains more Vitamin B6 +202.2%
Contains more Folate +31.6%
Contains more Vitamin K +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +1080%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.983
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin E +36.4%
Contains more Vitamin B1 +540.9%
Contains more Vitamin B5 +216.5%
Contains more Vitamin B6 +202.2%
Contains more Folate +31.6%
Contains more Vitamin K +158.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +1080%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B3 - 0.983

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
:
1
Carrot
Contains more Protein +1859.1%
Contains more Fats +18170.8%
Contains more Carbs +215.1%
Contains more Other +164.6%
Contains more Water +1597.9%
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
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +1859.1%
Contains more Fats +18170.8%
Contains more Carbs +215.1%
Contains more Other +164.6%
Contains more Water +1597.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
:
1
Carrot
Contains more Monounsaturated Fat +169878.6%
Contains more Polyunsaturated fat +6605.1%
Contains less Saturated Fat -99.5%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +169878.6%
Contains more Polyunsaturated fat +6605.1%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
2
:
2
Carrot
Contains more Starch +1542.7%
Contains more Sucrose +61.8%
Contains more Glucose +1080%
Contains more Fructose +1000%
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
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +1542.7%
Contains more Sucrose +61.8%
Contains more Glucose +1080%
Contains more Fructose +1000%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Carrot
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Carrot Opinion
Net carbs 26.89g 6.78g Cashew
Protein 18.22g 0.93g Cashew
Fats 43.85g 0.24g Cashew
Carbs 30.19g 9.58g Cashew
Calories 553kcal 41kcal Cashew
Starch 23.49g 1.43g Cashew
Fructose 0.05g 0.55g Carrot
Sugar 5.91g 4.74g Carrot
Fiber 3.3g 2.8g Cashew
Calcium 37mg 33mg Cashew
Iron 6.68mg 0.3mg Cashew
Magnesium 292mg 12mg Cashew
Phosphorus 593mg 35mg Cashew
Potassium 660mg 320mg Cashew
Sodium 12mg 69mg Cashew
Zinc 5.78mg 0.24mg Cashew
Copper 2.195mg 0.045mg Cashew
Manganese 1.655mg 0.143mg Cashew
Selenium 19.9µg 0.1µg Cashew
Vitamin A 0IU 16706IU Carrot
Vitamin A RAE 0µg 835µg Carrot
Vitamin E 0.9mg 0.66mg Cashew
Vitamin C 0.5mg 5.9mg Carrot
Vitamin B1 0.423mg 0.066mg Cashew
Vitamin B2 0.058mg 0.058mg
Vitamin B3 1.062mg 0.983mg Cashew
Vitamin B5 0.864mg 0.273mg Cashew
Vitamin B6 0.417mg 0.138mg Cashew
Folate 25µg 19µg Cashew
Vitamin K 34.1µg 13.2µg Cashew
Tryptophan 0.287mg 0.012mg Cashew
Threonine 0.688mg 0.191mg Cashew
Isoleucine 0.789mg 0.077mg Cashew
Leucine 1.472mg 0.102mg Cashew
Lysine 0.928mg 0.101mg Cashew
Methionine 0.362mg 0.02mg Cashew
Phenylalanine 0.951mg 0.061mg Cashew
Valine 1.094mg 0.069mg Cashew
Histidine 0.456mg 0.04mg Cashew
Saturated Fat 7.783g 0.037g Carrot
Monounsaturated Fat 23.797g 0.014g Cashew
Polyunsaturated fat 7.845g 0.117g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
34%
Cashew
98%
Carrot
Minerals Daily Need Coverage Score
200%
Cashew
12%
Carrot

Comparison summary

Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 1.17g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 7.746g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.