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  6. Cashew vs. Crab meat

Cashew vs. Crab meat — In-Depth Nutrition Comparison

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The main differences between cashew and crab meat

  • Cashew is richer in copper, iron, manganese, magnesium, phosphorus, and vitamin B1, yet crab meat is richer in vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for crab meat is 479% higher.
  • Cashew contains 59 times more saturated fat than crab meat. Cashew contains 7.783g of saturated fat, while crab meat contains 0.133g.
  • Crab meat has a lower glycemic index than cashew.

Food types used in this article are Nuts, cashew nuts, raw and Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Cashew vs Crab meat 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
7
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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more MagnesiumMagnesium +363.5%
Contains more PotassiumPotassium +151.9%
Contains more IronIron +778.9%
Contains more CopperCopper +85.7%
Contains more PhosphorusPhosphorus +111.8%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +4037.5%
Contains more CalciumCalcium +59.5%
Contains more ZincZinc +31.8%
Contains more SeleniumSelenium +101%

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
5
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +698.1%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +131.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +1420%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +104%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.055mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 2.195mg 1.182mg 113%
Iron 6.68mg 0.76mg 74%
Manganese 1.655mg 0.04mg 70%
Fats 43.85g 1.54g 65%
Monounsaturated fat 23.797g 0.185g 59%
Magnesium 292mg 63mg 55%
Polyunsaturated fat 7.845g 0.536g 49%
Sodium 12mg 1072mg 46%
Phosphorus 593mg 280mg 45%
Selenium 19.9µg 40µg 37%
Saturated fat 7.783g 0.133g 35%
Vitamin B1 0.423mg 0.053mg 31%
Vitamin K 34.1µg 28%
Calories 553kcal 97kcal 23%
Vitamin B6 0.417mg 0.18mg 18%
Cholesterol 0mg 53mg 18%
Zinc 5.78mg 7.62mg 17%
Fiber 3.3g 0g 13%
Potassium 660mg 262mg 12%
Starch 23.49g 10%
Carbs 30.19g 0g 10%
Vitamin B5 0.864mg 0.4mg 9%
Vitamin C 0.5mg 7.6mg 8%
Folate 25µg 51µg 7%
Vitamin E 0.9mg 6%
Vitamin B3 1.062mg 1.34mg 2%
Calcium 37mg 59mg 2%
Protein 18.22g 19.35g 2%
Vitamin A 0µg 9µg 1%
Net carbs 26.89g 0g N/A
Sugar 5.91g N/A
Vitamin B2 0.058mg 0.055mg 0%
Tryptophan 0.287mg 0.269mg 0%
Threonine 0.688mg 0.783mg 0%
Isoleucine 0.789mg 0.938mg 0%
Leucine 1.472mg 1.536mg 0%
Lysine 0.928mg 1.684mg 0%
Methionine 0.362mg 0.545mg 0%
Phenylalanine 0.951mg 0.817mg 0%
Valine 1.094mg 0.91mg 0%
Histidine 0.456mg 0.393mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more FatsFats +2747.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +62.8%
Contains more WaterWater +1391.3%
~equal in Protein ~19.35g

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +12763.2%
Contains more Poly. FatPolyunsaturated fat +1363.6%
Contains less Sat. FatSaturated fat -98.3%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.