Cashew vs. Chard raw — In-Depth Nutrition Comparison
Compare
The main differences between cashew and chard raw
- Cashew is richer in copper, phosphorus, iron, manganese, magnesium, zinc, and selenium, yet chard raw is richer in vitamin K and vitamin A.
- Daily need coverage for vitamin K for chard raw is 663% higher.
- Cashew contains 259 times more saturated fat than chard raw. Cashew contains 7.783g of saturated fat, while chard raw contains 0.03g.
Food types used in this article are Nuts, cashew nuts, raw and Chard, swiss, raw.
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.
| Contains more MagnesiumMagnesium | +260.5% |
| Contains more PotassiumPotassium | +74.1% |
| Contains more IronIron | +271.1% |
| Contains more CopperCopper | +1126.3% |
| Contains more ZincZinc | +1505.6% |
| Contains more PhosphorusPhosphorus | +1189.1% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +352.2% |
| Contains more SeleniumSelenium | +2111.1% |
| Contains more CalciumCalcium | +37.8% |
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.
| Contains more Vitamin B1Vitamin B1 | +957.5% |
| Contains more Vitamin B3Vitamin B3 | +165.5% |
| Contains more Vitamin B5Vitamin B5 | +402.3% |
| Contains more Vitamin B6Vitamin B6 | +321.2% |
| Contains more FolateFolate | +78.6% |
| Contains more Vitamin CVitamin C | +5900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +110% |
| Contains more Vitamin B2Vitamin B2 | +55.2% |
| Contains more Vitamin KVitamin K | +2334% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 34.1µg | 830µg | 663% |
| Copper | 2.195mg | 0.179mg | 224% |
| Phosphorus | 593mg | 46mg | 78% |
| Fats | 43.85g | 0.2g | 67% |
| Iron | 6.68mg | 1.8mg | 61% |
| Monounsaturated fat | 23.797g | 0.04g | 59% |
| Manganese | 1.655mg | 0.366mg | 56% |
| Polyunsaturated fat | 7.845g | 0.07g | 52% |
| Magnesium | 292mg | 81mg | 50% |
| Zinc | 5.78mg | 0.36mg | 49% |
| Saturated fat | 7.783g | 0.03g | 35% |
| Selenium | 19.9µg | 0.9µg | 35% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0.5mg | 30mg | 33% |
| Protein | 18.22g | 1.8g | 33% |
| Vitamin B1 | 0.423mg | 0.04mg | 32% |
| Calories | 553kcal | 19kcal | 27% |
| Vitamin B6 | 0.417mg | 0.099mg | 24% |
| Vitamin B5 | 0.864mg | 0.172mg | 14% |
| Starch | 23.49g | 10% | |
| Sodium | 12mg | 213mg | 9% |
| Carbs | 30.19g | 3.74g | 9% |
| Potassium | 660mg | 379mg | 8% |
| Vitamin E | 0.9mg | 1.89mg | 7% |
| Fiber | 3.3g | 1.6g | 7% |
| Vitamin B3 | 1.062mg | 0.4mg | 4% |
| Folate | 25µg | 14µg | 3% |
| Choline | 18mg | 3% | |
| Vitamin B2 | 0.058mg | 0.09mg | 2% |
| Calcium | 37mg | 51mg | 1% |
| Net carbs | 26.89g | 2.14g | N/A |
| Sugar | 5.91g | 1.1g | N/A |
| Tryptophan | 0.287mg | 0.017mg | 0% |
| Threonine | 0.688mg | 0.083mg | 0% |
| Isoleucine | 0.789mg | 0.147mg | 0% |
| Leucine | 1.472mg | 0.13mg | 0% |
| Lysine | 0.928mg | 0.099mg | 0% |
| Methionine | 0.362mg | 0.019mg | 0% |
| Phenylalanine | 0.951mg | 0.11mg | 0% |
| Valine | 1.094mg | 0.11mg | 0% |
| Histidine | 0.456mg | 0.036mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +912.2% |
| Contains more FatsFats | +21825% |
| Contains more CarbsCarbs | +707.2% |
| Contains more OtherOther | +58.8% |
| Contains more WaterWater | +1681.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +59392.5% |
| Contains more Poly. FatPolyunsaturated fat | +11107.1% |
| Contains less Sat. FatSaturated fat | -99.6% |