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  6. Cashew vs. Cracker

Cashew vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Cracker?

  • Cashew is richer in Copper, Magnesium, Manganese, Phosphorus, Zinc, Iron, and Vitamin B6, while Cracker is higher in Vitamin B2, and Vitamin K.
  • Cashew's daily need coverage for Copper is 232% higher.
  • Cracker has 16 times less Magnesium than Cashew. Cashew has 292mg of Magnesium, while Cracker has 18mg.
  • Cashew is lower in Sodium.

We used Nuts, cashew nuts, raw and Crackers, standard snack-type, regular types in this comparison.

Infographic

Cashew vs Cracker 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
:
1
Cracker
Cracker
Contains more Iron +65.8%
Contains more Magnesium +1522.2%
Contains more Phosphorus +139.1%
Contains more Potassium +459.3%
Contains less Sodium -98.3%
Contains more Zinc +1079.6%
Contains more Copper +2010.6%
Contains more Manganese +237.1%
Contains more Selenium +197%
Contains more Calcium +224.3%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Iron +65.8%
Contains more Magnesium +1522.2%
Contains more Phosphorus +139.1%
Contains more Potassium +459.3%
Contains less Sodium -98.3%
Contains more Zinc +1079.6%
Contains more Copper +2010.6%
Contains more Manganese +237.1%
Contains more Selenium +197%
Contains more Calcium +224.3%

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
:
5
Cracker
Cracker
Contains more Vitamin C +∞%
Contains more Vitamin B5 +107.2%
Contains more Vitamin B6 +561.9%
Contains more Vitamin E +236.7%
Contains more Vitamin B2 +686.2%
Contains more Vitamin B3 +309.8%
Contains more Folate +268%
Contains more Vitamin K +103.2%
Equal in Vitamin B1 - 0.416
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +107.2%
Contains more Vitamin B6 +561.9%
Contains more Vitamin E +236.7%
Contains more Vitamin B2 +686.2%
Contains more Vitamin B3 +309.8%
Contains more Folate +268%
Contains more Vitamin K +103.2%
Equal in Vitamin B1 - 0.416

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Cracker
Cracker
Contains more Protein +174.4%
Contains more Fats +65.9%
Contains more Water +65.6%
Contains more Carbs +103%
Equal in Other - 2.49
Cashew
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
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +174.4%
Contains more Fats +65.9%
Contains more Water +65.6%
Contains more Carbs +103%
Equal in Other - 2.49

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
1
:
2
Cracker
Cracker
Contains more Monounsaturated Fat +263.1%
Contains less Saturated Fat -28.5%
Contains more Polyunsaturated fat +67.5%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains more Monounsaturated Fat +263.1%
Contains less Saturated Fat -28.5%
Contains more Polyunsaturated fat +67.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
0
:
5
Cracker
Cracker
Contains more Starch +111.5%
Contains more Sucrose +19.6%
Contains more Glucose +840%
Contains more Fructose +480%
Contains more Maltose +∞%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cracker
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more Starch +111.5%
Contains more Sucrose +19.6%
Contains more Glucose +840%
Contains more Fructose +480%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Cracker Opinion
Net carbs 26.89g 59g Cracker
Protein 18.22g 6.64g Cashew
Fats 43.85g 26.43g Cashew
Carbs 30.19g 61.3g Cracker
Calories 553kcal 510kcal Cashew
Starch 23.49g 49.69g Cracker
Fructose 0.05g 0.29g Cracker
Sugar 5.91g 8.18g Cashew
Fiber 3.3g 2.3g Cashew
Calcium 37mg 120mg Cracker
Iron 6.68mg 4.03mg Cashew
Magnesium 292mg 18mg Cashew
Phosphorus 593mg 248mg Cashew
Potassium 660mg 118mg Cashew
Sodium 12mg 726mg Cashew
Zinc 5.78mg 0.49mg Cashew
Copper 2.195mg 0.104mg Cashew
Manganese 1.655mg 0.491mg Cashew
Selenium 19.9µg 6.7µg Cashew
Vitamin E 0.9mg 3.03mg Cracker
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.416mg Cashew
Vitamin B2 0.058mg 0.456mg Cracker
Vitamin B3 1.062mg 4.352mg Cracker
Vitamin B5 0.864mg 0.417mg Cashew
Vitamin B6 0.417mg 0.063mg Cashew
Folate 25µg 92µg Cracker
Vitamin K 34.1µg 69.3µg Cracker
Tryptophan 0.287mg 0.084mg Cashew
Threonine 0.688mg 0.193mg Cashew
Isoleucine 0.789mg 0.246mg Cashew
Leucine 1.472mg 0.471mg Cashew
Lysine 0.928mg 0.103mg Cashew
Methionine 0.362mg 0.112mg Cashew
Phenylalanine 0.951mg 0.331mg Cashew
Valine 1.094mg 0.294mg Cashew
Histidine 0.456mg 0.145mg Cashew
Trans Fat 1.076g Cashew
Saturated Fat 7.783g 5.562g Cracker
Monounsaturated Fat 23.797g 6.553g Cashew
Polyunsaturated fat 7.845g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0g 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
53%
Cracker
Minerals Daily Need Coverage Score
200%
Cashew
56%
Cracker

Comparison summary

Which food is lower in Saturated Fat?
Cracker
Cracker is lower in Saturated Fat (difference - 2.221g)
Which food is cheaper?
Cracker
Cracker is cheaper (difference - $0.1)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 714mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.