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  6. Cashew vs. Plantain raw

Cashew vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between cashew and plantain raw

  • Cashew is richer in copper, phosphorus, iron, magnesium, zinc, selenium, vitamin B1, and vitamin K, yet plantain raw is richer in vitamin A.
  • Daily need coverage for copper for cashew is 235% higher.
  • Cashew contains 54 times more saturated fat than plantain raw. Cashew contains 7.783g of saturated fat, while plantain raw contains 0.143g.
  • Cashew has a lower glycemic index than plantain raw.

Food types used in this article are Nuts, cashew nuts, raw and Plantains, raw.

Infographic

Cashew vs Plantain 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +689.2%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +32.3%
Contains more IronIron +1013.3%
Contains more CopperCopper +2609.9%
Contains more ZincZinc +4028.6%
Contains more PhosphorusPhosphorus +1644.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1226.7%
Contains less SodiumSodium -66.7%

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
7
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +542.9%
Contains more Vitamin B1Vitamin B1 +713.5%
Contains more Vitamin B3Vitamin B3 +54.8%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin KVitamin K +4771.4%
Contains more FolateFolate +13.6%
Contains more Vitamin CVitamin C +3580%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Plantain raw DV% diff.
Copper 2.195mg 0.081mg 235%
Phosphorus 593mg 34mg 80%
Iron 6.68mg 0.6mg 76%
Manganese 1.655mg 72%
Fats 43.85g 0.37g 67%
Magnesium 292mg 37mg 61%
Monounsaturated fat 23.797g 0.032g 59%
Polyunsaturated fat 7.845g 0.069g 52%
Zinc 5.78mg 0.14mg 51%
Saturated fat 7.783g 0.143g 35%
Protein 18.22g 1.3g 34%
Selenium 19.9µg 1.5µg 33%
Vitamin B1 0.423mg 0.052mg 31%
Vitamin K 34.1µg 0.7µg 28%
Calories 553kcal 122kcal 22%
Vitamin C 0.5mg 18.4mg 20%
Vitamin B5 0.864mg 0.26mg 12%
Starch 23.49g 10%
Vitamin B6 0.417mg 0.299mg 9%
Vitamin A 0µg 56µg 6%
Vitamin E 0.9mg 0.14mg 5%
Potassium 660mg 499mg 5%
Fiber 3.3g 2.3g 4%
Calcium 37mg 3mg 3%
Choline 13.5mg 2%
Vitamin B3 1.062mg 0.686mg 2%
Folate 25µg 22µg 1%
Carbs 30.19g 31.89g 1%
Net carbs 26.89g 29.59g N/A
Sugar 5.91g 15g N/A
Sodium 12mg 4mg 0%
Vitamin B2 0.058mg 0.054mg 0%
Tryptophan 0.287mg 0.015mg 0%
Threonine 0.688mg 0.034mg 0%
Isoleucine 0.789mg 0.036mg 0%
Leucine 1.472mg 0.059mg 0%
Lysine 0.928mg 0.06mg 0%
Methionine 0.362mg 0.017mg 0%
Phenylalanine 0.951mg 0.044mg 0%
Valine 1.094mg 0.046mg 0%
Histidine 0.456mg 0.064mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
3
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1301.5%
Contains more FatsFats +11751.4%
Contains more OtherOther +119%
Contains more WaterWater +1155.4%
~equal in Carbs ~31.89g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +74265.6%
Contains more Poly. FatPolyunsaturated fat +11269.6%
Contains less Sat. FatSaturated fat -98.2%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.