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Cashew vs. Couscous — In-Depth Nutrition Comparison

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What are the main differences between cashew and couscous?

  • Cashew has more copper, phosphorus, iron, manganese, magnesium, zinc, vitamin B1, vitamin K, and vitamin B6 than couscous.
  • Cashew's daily need coverage for copper is 239% higher.
  • Couscous has 341 times less vitamin K than cashew. Cashew has 34.1µg of vitamin K, while couscous has 0.1µg.
  • Couscous is lower in saturated fat.
  • Couscous has a higher glycemic index (65) than cashew (25).

We used Nuts, cashew nuts, raw and Couscous, cooked types in this comparison.

Infographic

Cashew vs Couscous 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
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +3550%
Contains more CalciumCalcium +362.5%
Contains more PotassiumPotassium +1037.9%
Contains more IronIron +1657.9%
Contains more CopperCopper +5253.7%
Contains more ZincZinc +2123.1%
Contains more PhosphorusPhosphorus +2595.5%
Contains more ManganeseManganese +1870.2%
Contains less SodiumSodium -58.3%
Contains more SeleniumSelenium +38.2%

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
8
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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +592.3%
Contains more Vitamin B1Vitamin B1 +571.4%
Contains more Vitamin B2Vitamin B2 +114.8%
Contains more Vitamin B5Vitamin B5 +132.9%
Contains more Vitamin B6Vitamin B6 +717.6%
Contains more Vitamin KVitamin K +34000%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.983mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +380.7%
Contains more FatsFats +27306.3%
Contains more CarbsCarbs +30%
Contains more OtherOther +876.9%
Contains more WaterWater +1295.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains more Mono. FatMonounsaturated fat +108068.2%
Contains more Poly. FatPolyunsaturated fat +12157.8%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Couscous DV% diff.
Copper 2.195mg 0.041mg 239%
Phosphorus 593mg 22mg 82%
Iron 6.68mg 0.38mg 79%
Magnesium 292mg 8mg 68%
Manganese 1.655mg 0.084mg 68%
Fats 43.85g 0.16g 67%
Monounsaturated fat 23.797g 0.022g 59%
Polyunsaturated fat 7.845g 0.064g 52%
Zinc 5.78mg 0.26mg 50%
Saturated fat 7.783g 0.029g 35%
Vitamin B1 0.423mg 0.063mg 30%
Protein 18.22g 3.79g 29%
Vitamin K 34.1µg 0.1µg 28%
Vitamin B6 0.417mg 0.051mg 28%
Calories 553kcal 112kcal 22%
Potassium 660mg 58mg 18%
Selenium 19.9µg 27.5µg 14%
Starch 23.49g 10%
Vitamin B5 0.864mg 0.371mg 10%
Fiber 3.3g 1.4g 8%
Vitamin E 0.9mg 0.13mg 5%
Folate 25µg 15µg 3%
Calcium 37mg 8mg 3%
Carbs 30.19g 23.22g 2%
Vitamin B2 0.058mg 0.027mg 2%
Choline 3.3mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 21.82g N/A
Sugar 5.91g 0.1g N/A
Sodium 12mg 5mg 0%
Vitamin B3 1.062mg 0.983mg 0%
Tryptophan 0.287mg 0.049mg 0%
Threonine 0.688mg 0.1mg 0%
Isoleucine 0.789mg 0.147mg 0%
Leucine 1.472mg 0.259mg 0%
Lysine 0.928mg 0.073mg 0%
Methionine 0.362mg 0.059mg 0%
Phenylalanine 0.951mg 0.184mg 0%
Valine 1.094mg 0.162mg 0%
Histidine 0.456mg 0.077mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
7%
Couscous
Minerals Daily Need Coverage Score
200%
Cashew
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 5.81g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Couscous
Couscous is lower in Saturated fat (difference - 7.754g)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 40)
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 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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.