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Cashew vs. Club sandwich — In-Depth Nutrition Comparison

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How are cashew and club sandwich different?

  • Cashew is richer in copper, iron, magnesium, phosphorus, zinc, vitamin K, and vitamin B1, while club sandwich is higher in vitamin B3.
  • Cashew covers your daily need for copper, 234% more than club sandwich.
  • Cashew contains 9 times more magnesium than club sandwich. Cashew contains 292mg of magnesium, while club sandwich contains 32mg.
  • Club sandwich is lower in saturated fat.

Nuts, cashew nuts, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise types were used in this article.

Infographic

Cashew vs Club sandwich 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
8
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +812.5%
Contains more PotassiumPotassium +192%
Contains more IronIron +387.6%
Contains more CopperCopper +2366.3%
Contains more ZincZinc +331.3%
Contains more PhosphorusPhosphorus +175.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +156.8%
Contains more SeleniumSelenium +24.6%

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
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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin EVitamin E +47.5%
Contains more Vitamin B1Vitamin B1 +145.9%
Contains more Vitamin B6Vitamin B6 +40.9%
Contains more Vitamin KVitamin K +292%
Contains more Vitamin CVitamin C +780%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +220.7%
Contains more Vitamin B3Vitamin B3 +425%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +24%
~equal in Vitamin B5 ~0.826mg

All nutrients comparison - raw data values

Nutrient Cashew Club sandwich DV% diff.
Copper 2.195mg 0.089mg 234%
Manganese 1.655mg 72%
Iron 6.68mg 1.37mg 66%
Magnesium 292mg 32mg 62%
Fats 43.85g 8.05g 55%
Phosphorus 593mg 215mg 54%
Monounsaturated fat 23.797g 2.949g 52%
Polyunsaturated fat 7.845g 1.88g 40%
Zinc 5.78mg 1.34mg 40%
Vitamin B3 1.062mg 5.575mg 28%
Sodium 12mg 630mg 27%
Saturated fat 7.783g 3.109g 21%
Vitamin K 34.1µg 8.7µg 21%
Vitamin B1 0.423mg 0.172mg 21%
Vitamin B12 0µg 0.47µg 20%
Calories 553kcal 220kcal 17%
Cholesterol 0mg 46mg 15%
Potassium 660mg 226mg 13%
Vitamin B2 0.058mg 0.186mg 10%
Starch 23.49g 10%
Vitamin B6 0.417mg 0.296mg 9%
Selenium 19.9µg 24.8µg 9%
Choline 47.8mg 9%
Fiber 3.3g 1.2g 8%
Calcium 37mg 95mg 6%
Vitamin A 0µg 35µg 4%
Vitamin C 0.5mg 4.4mg 4%
Carbs 30.19g 19.87g 3%
Folate 25µg 31µg 2%
Protein 18.22g 17.19g 2%
Vitamin E 0.9mg 0.61mg 2%
Vitamin B5 0.864mg 0.826mg 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 26.89g 18.67g N/A
Sugar 5.91g 4.68g N/A
Trans fat 0.071g N/A
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more FatsFats +444.7%
Contains more CarbsCarbs +51.9%
Contains more WaterWater +910%
~equal in Protein ~17.19g
~equal in Other ~2.37g

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains more Mono. FatMonounsaturated fat +707%
Contains more Poly. FatPolyunsaturated fat +317.3%
Contains less Sat. FatSaturated fat -60.1%

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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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.