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Cashew vs Chestnut - In-Depth Nutrition Comparison

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How are Cashew and Chestnut different?

  • Cashew is richer in Copper, Phosphorus, Iron, Magnesium, Zinc, Manganese, Vitamin B1, and Vitamin B6, while Chestnut is higher in Vitamin C.
  • Cashew covers your daily need of Copper 191% more than Chestnut.
  • Cashew contains 30 times more Saturated Fat than Chestnut. Cashew contains 7.783g of Saturated Fat, while Chestnut contains 0.26g.

Nuts, cashew nuts, raw and Nuts, chestnuts, european, boiled and steamed types were used in this article.

Infographic

Cashew vs Chestnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +286.1%
Contains more Magnesium +440.7%
Contains more Copper +365%
Contains more Zinc +2212%
Contains more Phosphorus +499%
Contains less Sodium -55.6%
Contains more Calcium +24.3%
Equal in Potassium - 715
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 65% 14% 64% 39% 158% 7% 43% 4%
Contains more Iron +286.1%
Contains more Magnesium +440.7%
Contains more Copper +365%
Contains more Zinc +2212%
Contains more Phosphorus +499%
Contains less Sodium -55.6%
Contains more Calcium +24.3%
Equal in Potassium - 715

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
6
:
Contains more Vitamin B1 +185.8%
Contains more Vitamin B3 +45.3%
Contains more Vitamin B5 +173.4%
Contains more Vitamin B6 +79%
Contains more Vitamin C +5240%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +79.3%
Contains more Folate +52%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 2% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29%
Contains more Vitamin B1 +185.8%
Contains more Vitamin B3 +45.3%
Contains more Vitamin B5 +173.4%
Contains more Vitamin B6 +79%
Contains more Vitamin C +5240%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +79.3%
Contains more Folate +52%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Chestnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Chestnut Opinion
Calories 553kcal 131kcal Cashew
Protein 18.22g 2g Cashew
Fats 43.85g 1.38g Cashew
Vitamin C 0.5mg 26.7mg Chestnut
Net carbs 26.89g 27.76g Chestnut
Carbs 30.19g 27.76g Cashew
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 6.68mg 1.73mg Cashew
Calcium 37mg 46mg Chestnut
Potassium 660mg 715mg Chestnut
Magnesium 292mg 54mg Cashew
Sugar 5.91g g Chestnut
Fiber 3.3g g Cashew
Copper 2.195mg 0.472mg Cashew
Zinc 5.78mg 0.25mg Cashew
Starch 23.49g g Cashew
Phosphorus 593mg 99mg Cashew
Sodium 12mg 27mg Cashew
Vitamin A 0IU 17IU Chestnut
Vitamin E 0.9mg mg Cashew
Vitamin D 0µg 0µg
Vitamin B1 0.423mg 0.148mg Cashew
Vitamin B2 0.058mg 0.104mg Chestnut
Vitamin B3 1.062mg 0.731mg Cashew
Vitamin B5 0.864mg 0.316mg Cashew
Vitamin B6 0.417mg 0.233mg Cashew
Vitamin B12 0µg 0µg
Vitamin K 34.1µg µg Cashew
Folate 25µg 38µg Chestnut
Trans Fat g g
Saturated Fat 7.783g 0.26g Chestnut
Monounsaturated Fat 23.797g 0.476g Cashew
Polyunsaturated fat 7.845g 0.545g Cashew
Tryptophan 0.287mg 0.022mg Cashew
Threonine 0.688mg 0.071mg Cashew
Isoleucine 0.789mg 0.079mg Cashew
Leucine 1.472mg 0.118mg Cashew
Lysine 0.928mg 0.118mg Cashew
Methionine 0.362mg 0.047mg Cashew
Phenylalanine 0.951mg 0.084mg Cashew
Valine 1.094mg 0.112mg Cashew
Histidine 0.456mg 0.055mg Cashew
Fructose 0.05g g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Chestnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
22
Chestnut
Mineral Summary Score
209
Cashew
49
Chestnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
12%
Chestnut
Carbohydrates
30%
Cashew
28%
Chestnut
Fats
202%
Cashew
6%
Chestnut

Comparison summary

Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 7.523g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 29)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.